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BELLY FAT FREE

Liberate Yourself From Obesity Additives and Get a Flat Belly Fast

BELLY FAT FREE

Liberate Yourself From Obesity Additives and Get a Flat Belly Fast

By Josh Bezoni

Belly Fat Free LLC

Belly Fat Free. Copyright © 2009, 2012 by Belly Fat Free LLC.

ISBN: 978-0-578-04193-3

All rights reserved. No part of this material may be used or repro-

duced in any manner whatsoever without written permission,

except in the case of brief quotations embodied in critical articles

and reviews. For reproduction permission, e-mail Support@

BellyFatFree.com.

The Belly Fat Free Program is intended for healthy men and

women ages 18 and older. This program is solely for information

and educational purposes and is not medical advice. Please be

sure to consult your doctor before starting a new diet or exercise

program, particularly if you suffer from any medical condition or

have any symptoms that may require medical treatment.

The individuals featured in this book are some of our most

successful customers. They achieved extraordinary success by fol-

lowing a reduced-calorie diet described in the Belly Fat Free book

(“BFF”); some also did regular exercise, as recommended in the

book. Because individuals differ, the results you will achieve on

the BFF program may differ from those achieved by others who

followed the same program. Most people who buy Belly Fat Free

do not follow it, so they lose little if any weight. Prior to the pub-

lication of this book, 108 people who followed the Belly Fat Free

program for 12 weeks as part of our “BFF Challenge” reported

their results to us. According to those reports, those people lost

an average of 20 pounds in 12 weeks.

Product names, brand names, and other trademarks referenced

herein are the property of their respective trademark holders.

v

Visit our blog at www.BellyFatFree.com for more tips!

To the men and women throughout this great country who do their very best to consistently evolve and improve—to

transform—while overcoming life’s obstacles and challenges along the way. You are my inspiration.

vii

Acknowledgments

I would like to begin by thanking my parents for teaching me

that hard work, humor, and helping others can take you far in life;

my sisters Molly and Mandy for keeping me in line and setting a

good example (we need more mothers and teachers like you); all

of my nieces and nephews for showing me the true meaning of

joy; and Kim Eschner for her unyielding support and encourage-

ment throughout the years. I love you all more than ice cream!

I also wish to express my deep appreciation to Vicky Grossie for

her relentless dedication; Dean Graziosi for providing a vehicle to

get this message out to America; Joe Polish for generously sharing

his vast wisdom throughout the years and for introducing me to

everyone and their dog (literally); and to so many mentors, most

of whom I’ve only met through their written words.

I also thank Meredith Mooney for her research and writing

abilities; the entire team at BellyFatFree.com for helping to bring

this vision to life on all levels (especially Lisa Liddy and Gary

Crump for their design skills); and my editors, Nikki Van Noy

and Judy Wilson, for their attention to detail. And finally, last but

certainly not least, I would like to extend my deepest respect and

admiration to the men and women who are featured in the pages

of this book. These inspiring folks have made incredible trans-

formations despite the adversity and obstacles they encountered

along the way. They are a great inspiration to me, and I thank

them from the bottom of my heart.


viii Belly Fat Free

ix

Contents

Acknowledgments vii

Chapter 1 America…the Beautiful? 1

Chapter 2 Challenge Yourself to Change 9

Chapter 3 Your Thoughts Control Your Weight 25

Chapter 4 The Obesity Conspiracy Exposed 51

Chapter 5 Drug Deals and Slim Scams 97

Chapter 6 The BFF Commandments 115

Chapter 7 The BFF Eating Plan 141

Chapter 8 BFF Approved Supplements 193

Chapter 9 The BFF Transformation Program 219

Chapter 10 A New Beginning 249

Appendix Frequently Asked Questions 253


x Belly Fat Free


Belly Fat Free Success Story xi

BFF Success StoryTina: A Mother Fights for Her Children

Tina White, a 35-year-old mother of two, had tried so many

different diets over the years, and she was wary of being let down

yet again. The last thing she needed was another disappointment.

She also had a habit of procrastinating. So although she had

heard about the Belly Fat Free Program™, she kept putting it off.

It was easy to make excuses about why she couldn’t do it right

now: she told herself her weight wasn’t really all that bad, that

she didn’t have the time, that she’d start later. She lied to herself

over and over again.

Then one day, she looked at her 10-year-old son and 9-year-

old daughter, and it hit her like a Mack truck. Her children were

following in her footsteps and, from the looks of things, that

meant they were on the road to becoming very unhappy with their

bodies. They spent too much time sitting. Between schoolwork,

reading, watching TV, and playing video games, there just wasn’t

much real activity. To compound the problem, they ate too many


xii Belly Fat Free Success Story

empty calories…and it was starting to show. Scared, Tina knew

she had to take action to prevent her children from falling victim

to a fat lifestyle. It was time to stop procrastinating and to start

getting her family on a healthier path.

Once Tina got fired up about her goal, there was no stop-

ping her. Although her lightbulb moment happened right before

Thanksgiving, she didn’t use that as an excuse to stall. Tina was

done procrastinating.

It didn’t take long to discover that Belly Fat Free was different

from all the diets Tina had tried in the past. She explains, “What

I love about Belly Fat Free is that it’s not overwhelming, it’s not

too strict, and it’s very easy…even with a busy schedule like mine.

Literally, you start where you’re at and then you evolve along the

way. When you adopt the right mindset, you shed your old bad

habits. It’s so liberating. The ugly fat melts off, and people can’t

help but notice the wonderful changes.”

Tina’s friends can’t get over how great she looks, and there’s a

good reason why. According to the scale Tina lost 35 pounds and her love handles vanished (not to mention those 30 inches that melted off). But the thing is, she actually lost more than 35 pounds

of fat, because she also put on attractive, lean muscle at the same

time—completely transforming her body in the process. Best of all,

Tina knows that she’s now setting a good example for her children.

It will come as no surprise that today Tina looks great in a

swimsuit and can literally wear whatever she wants. Not only are

Tina’s friends noticing her new body, but even strangers come up

and give her compliments. Not to mention that Tina’s relationship

with her husband Neil has never been stronger. Her message to

each and every person struggling with weight issues is that they

can change their bodies and their lives…just as she did.


BFF Success StoryMark: “I Finally Have A Life Again.”

One of the most dramatic personal transformations I’ve ever

witnessed is that of radio talk show host Mark Siffer. Mark began

following Belly Fat Free when he was at a dangerously obese 361

pounds.

Within 12 months, Mark had lost 110 pounds, without dangerous prescription drugs or risky weight loss reduction surgery, all thanks to the principles in this book.

For Mark, the last straw was “When I had to buy size 56 pants,

and the belt to go with them. I was really depressed. I just made a

mental picture in my mind that I was going to be in one of those

photos where I put on the ‘fat pants’ and showed the progress!”

(You can see those very fat pants in the picture of Mark above .)

Mark had an incredible role model throughout the process,

his sister Marcia Regan, a former winner in the BFF Challenge

(see page 48). Mark saw how Marcia’s life had changed—how

Belly Fat Free Success Story xiii


much more pride, energy, and enthusiasm she had for life—and

he wanted the same for himself. Mark knew that if Marcia could

do it, he could too.

Mark first focused on lifestyle changes by removing belly-

bulging obesity additives from his foods. He added high-quality

supplements to his daily routine and began the habit of daily

physical activity. As a result, Mark was soon down from a size 56

to a size 42.

Looking back, Mark feels that he was absolutely “dying of fat”

before he made the decision to change. He says, “I really felt like if I

did not change, I would be dead very soon. I hated myself. I would

wait until dark to take the garbage out because I was embarrassed

to be seen.” Well, that’s all changed. Now Mark finds staying at

home boring, so you’re more likely to find him hitting the open

road (he put 7,000 miles on his Harley Davidson motorcycle this

past year!), and he laughs about saving money on gasoline now

that he’s 110 pounds lighter. “Sometimes I think of so many things

to do that I run out of time,” Mark says. “I am not used to having

all this energy. Life really is wonderful!”

xiv Belly Fat Free Success Story

1

Chapter 1

America…the Beautiful?

I would like to introduce you to the new symbol of American

health and fitness…the Statue of Obesity.

Not as good looking as her sister, eh? For most of us, the

Statue of Liberty symbolizes free-

dom, opportunity, and hope for a

brighter future. But unfortunately

these days Lady Liberty no longer

resembles her people. The sad

truth is, today’s typical American

body—obese, unhealthy, and

depressed—is the exact oppo-

site of what this great statue was

intended to represent.

Thanks to the help of a mas-

sive obesity conspiracy (and as

you’ll soon find out, no, this is

not overly dramatic language) led

by pharmaceutical drug giants,


2 Belly Fat Free

rip-off weight loss companies, and some shady food manufactur-

ers who secretly hide obesity additives (covered in Chapter 4) in

the foods we eat, many Americans have become trapped inside

shells of fat that have stolen their physical freedom, health, and

self-confidence. In short, their pursuit of happiness.

Believe it or not, 70 percent of American adults (more than 100

million men and women) are now overweight and are struggling

with the most dangerous kind of fat—belly fat. Tragically, each

year more than 350,000 of our friends and family members die

from weight-related diseases, including certain cancers, diabetes,

stroke, heart disease, and even depression (suicide). That’s nearly

1,000 people every single day—making obesity America’s number

one killer, surpassing even cigarette smoking.

And this is just the beginning. Millions more Americans are

trapped in a life of quiet desperation. Many are hiding from the

world, ashamed and embarrassed about their bodies and worried

sick about their health. Make no mistake, these negative feel-

ings affect every single aspect of our lives, from relationships to

finances, to health and happiness.

As if all this isn’t enough, it gets even worse—there’s no end in

sight. Childhood obesity is growing at an alarming rate, quadru-

pling over the past 30 years and destroying the health, confidence,

and future happiness of more than 20 million American children

in its wake.

Excess belly fat really has become the biggest threat to the

health and security of Americans today. If we don’t do something

now, health care premiums will continue to skyrocket. In fact,

many experts believe excess body fat will collapse the health care

system entirely as our obese children grow up and get sick. After

all, there is an 80 percent chance that an overweight child will

become an overweight adult.

America…the Beautiful? 3


Maybe you can relate to this big fat problem?

If so, don’t worry. Despite all this gloom and doom, there is

real hope for a brighter future. In fact, I’d like to share it with you

right now. It’s a secret that more than 100,000 men and women

are already using to lose that excess weight once and for all.

Believe it or not, you hold these secrets in your hands right

now. I call them my Belly Fat Free (BFF) secrets.

Progressive doctors and nutritionists are recommending Belly

Fat Free in record numbers because their patients don’t have to

turn their lives upside down to experience fast and extraordinary

results. Get this: You don’t even have to stop eating your favorite

foods. And, no, you don’t have to exercise 24/7 either.

I know, I know. It sounds too good to be true. But this is

not another weight loss gimmick…and even better, it really is as

simple as 1, 2, 3.

1. Lose the additives. Eat and drink less of the foods and bev-

erages that contain deadly obesity additives (we’ll discuss

these in detail in Chapter 4), and replace them with safe

and tasty versions of different brands of foods. Many of my

students do only this and achieve a flat belly fast.

2. It’s all about timing and combining (optional). When

you eat and what you eat are extremely important when

it comes to battling belly fat. Learn to eat the right foods

at the right times throughout the day to naturally increase

your fat- and calorie-burning metabolism. Not only do you

get to keep eating the same amount of food, but sometimes

you’ll even be able to eat more.

3. Move your body (optional). If you want to burn away

stubborn belly fat even faster, it’s important to learn the


4 Belly Fat Free

secrets to getting maximum results in minimum time from

exercise. I’ll show you how.

Doesn’t sound too hard, huh? It gets even better. If you want

even faster results, I’ll demonstrate a simple five-minute BFF

Transformation Program™ so easy you can do it while watching

your favorite TV program. (A more advanced plan is also avail-

able in Chapter 9.)

In these pages, I’ll also let you in on the truth about the Great

American Obesity Conspiracy (see Chapter 4). Armed with this

knowledge, you and your family can escape the sinister control

of the weight loss rip-off artists, profit-hungry drug giants, and

sneaky food manufacturers that all profit from keeping you and

your loved ones overweight and unhealthy.

Make no mistake, Belly Fat Free (BFF) is a program you can

follow for life. Through BFF I want us to become “best friends

forever.” And like any good friend I want what’s best for you. That’s

why it’s my goal to help you quickly achieve a new, head-turning

body once and for all…without the yo-yo weight gain rebound

so many people experience when following those restrictive diet

programs of the past.

So now let me ask you: Wouldn’t you like to join BFF to achieve

a new, trim body and help us in our mission to slim down the

Statue of Obesity, bringing the hope, happiness, and health back

to our country once and for all?

If your answer is a resounding, “Yes!” you can join our fight

against fat by donating your unwanted belly fat to our cause start-

ing right now. It works like this: Follow the BFF Program outlined

in this book. For every pound you report losing at our online

support community BellyFatFree.com, we will remove a pound

from the Statue of Obesity featured on our Web site.

America…the Beautiful? 5


Collectively, our goal is to help remove 100 tons of fat, blub-ber, and cellulite from the Statue of Obesity and to restore her

to her rightful place as a symbol of freedom, pride, and hope for

all Americans. Of course, you’ll also be liberating yourself from

unattractive and unhealthy fat while creating a future brimming

with confidence, health, and happiness for you and your family.

And if all that’s not enough motivation for you, we have tens of

thousands of dollars in cash and prizes just waiting to be claimed

by the men and women who undergo the most extraordinary

transformations as part of our BFF Challenge™. (Be sure to visit

BellyFatFree.com/Challenge for more information.)

There will never be a more perfect time than now to start your

journey. Life is never going to be less busy. “Later” may never come.

This is your big chance to finally live up to your true potential—

not only to become happy, healthy, and confident but also to set

an example for those you love the most.

Won’t you join our mission to fight belly fat now? If so, hold

on tight…because the adventure begins the moment you turn

this page.

[Belly Fat Free Challenge: Void in CO, FL, IA, MD, VT, and outside the 50 United States and the District of Columbia, and where prohibited. Contest open only to persons who are both legal residents of one of the United States (including DC) and at least 18 years old at the beginning of the contest. For start and end dates of the contest and complete Official Rules, visit BellyFatFree.com/Challenge. Sponsor: Belly Fat Free, LLC, 7251 West Lake Mead Boulevard Ste 300, Las Vegas, NV 89128.]


6 Belly Fat Free Success Story

BFF Success Story

Rita: Finally Free From Fat

Rita Pilger, a 55-year-old mom from Arvada, Colorado, was

born with a congenital dislocated hip. From ages one to five, she

underwent multiple surgeries that included bone grafts, wire

stitches, and bone wedges that were placed in her hip sockets—all

accompanied by excruciating pain.

Every surgery ended in disappointment, as each one was never

as successful as Rita had hoped. Rita recalls living in constant panic.

As a child, she never knew when she would be whisked away to

another “surprise” surgery that left her isolated and trapped in a

body cast for months on end.

Understandably, her self-esteem was demolished and she felt

she had little control over her life, because she had little control

over her body and what was happening to her.

As Rita grew up, she went on to get married and have chil-

dren. Looking back, she remembers times when her husband and


Belly Fat Free Success Story 7

children had to push her in a wheelchair and do the physical tasks

she wished she could have done for them.

Decades later, when Rita needed a double hip replacement, her

doctor issued a warning: “Try to get as thin as you can, because

your new hips are delicate, and losing weight will be important for

maintaining them.” But the doctor didn’t have any real advice on

how to achieve this weight loss. Rita tried to lose weight, but the

fad diets she tried only left her hungry, confused, and depressed

before the surgery. As a result, she ended up feeding her emotions

and gained 25 pounds.

Later, Rita’s sister told her about The Belly Fat Free Program

and showed her the Web site. Rita loved what she saw and knew it

was for her. Rita’s perseverance paid off when she ended up shed-

ding 64 pounds and more than 40 inches of baggage with BFF.

Rita likes to say she’s lost “a yard of fat.” She went from wear-

ing size 18 jeans to size 6 petite. She used to dress only in dark

“slimming” colors, but now she’s enjoying bright, vibrant shades

that match her mood—and all of her friends are noticing.

Getting into smaller clothes and feeling great isn’t the only way

Rita’s life has changed. As she got into better shape, she felt she

needed a more challenging exercise than the recumbent bike she

owned, so she joined her local gym. Now she’s employed there—

something she wouldn’t have predicted in a million years—and

she’s helping others lose belly fat just like she did.

Rita likes to challenge people with the question, “What’s your

reason for wanting to change?” What was her reason? “I wanted

to be physically free,” says Rita. “I spent so many years of my life

trapped in body casts, and then I spent even more time trapped

in a shell of body fat…I just wanted to be physically free and in


control of my body for once in my life. That’s what drove me and

still drives me today.”

Rita says, “After you figure out why you want to change, then

you need to make an irrevocable decision to succeed, with a dead-

line. The best way to do that is to follow Belly Fat Free. It doesn’t

matter if you don’t lose as fast as someone else. Just try it. It will

change your life.”


9

Chapter 2

Challenge Yourself to Change

As I stood looking at my reflection in the mirror I was defeated,

broken, exhausted, and beyond depressed. My life had hit a point

so low I could no longer see the light. I had lost my way, and

everything seemed to be fading to black.

I had started a company—one I wasn’t passionate about—

and over the course of a few years, my lack of enthusiasm and

poor judgment put me $150,000 in debt, $100,000 of which was

on credit cards. Worry and uncertainty filled my every waking

thought—and because I couldn’t sleep at night, my misery was

constant. Despite the fact that I had nothing but debt to show for

I lost 32 pounds following my Belly Fat Free Program; you can too!


10 Belly Fat Free

it, I was a workaholic. It was almost all I did, all I thought about.

It consumed my life. It consumed my soul.

As if all this wasn’t enough, a long-term relationship ended

badly at the same time. Looking back, it was a relationship that

was anything but healthy. It was completely toxic and dysfunc-

tional, inside and out, and it all came crashing down, leaving me

feeling alone, isolated, and desperate. (Oh, if only I knew then

what I know now.)

I was a prisoner by my own design—almost agoraphobic.

There were periods when I would barely leave my house, consum-

ing handfuls of anti-anxiety medications just to make it through

the day. When I did go out, I was frequently riddled with stress-

induced anger. During my early 20s I drank too much, got into

bar fights, and made regular visits to the emergency room to get

my face stitched up. Somehow I had stumbled onto a very dark

path. I was a lost soul.

My mind and body were being poisoned with anxiety, negative

thoughts, and destructive foods, causing toxic amounts of stress

hormones to course through my veins. My joints were filled with

so much inflammation I could barely move without experiencing

pain. (It got so bad that I had two unnecessary surgeries on my

left knee and right shoulder, neither of which were the same for

years afterward.)

My hair was falling out from the worry. My mind was scream-

ing for balance. I was like a zombie, hiding from my problems by

sleeping and watching countless hours of TV. I put on more than

32 pounds of fat by feeding my emotions day in and day out—

using food as a Band-Aid to mask my real problems. In short, I

was self-destructing.

Challenge Yourself to Change 11


Although drugs and alcohol were not my addictions, I was an

addict and my poisons of choice were certainly no better. I was

addicted to obesity additives, stress, depression, inactivity, anger,

and negativity. I was attracting into my life exactly what I thought

about throughout each day. I had literally created my own hell.

Perhaps worst of all, I was ashamed of the person I saw looking

back at me in the mirror. How could this have happened? How

could I have let myself get to this point? Where had it all gone

wrong? I used to be an athletic, successful, fun-loving person. I

didn’t recognize who I had become.

I was drowning in the coldest, iciest waters of life, gasping

for air.

It was at that very moment that I finally

confronted myself in the mirror and decided

to change. To do whatever it took to trans-

form myself from what I had become to what

I could become. I decided to become more. I

decided to live. After all, the alternative was

unthinkable.

But if I was going to live, I was going to live on my terms. I was

going to fully engage life. I was going to be happy and fulfilled. I

was going to live up to my potential. And I was going to treat life

like the gift it truly is.

I would stop making excuses. I would stop being negative and

toxic. I would start making my health and body a priority. I would

help and encourage others. I would love and live as best I could.

Then and there in front of that mirror I vowed to myself that

I would look and feel like a new man in exactly 12 weeks. With

a newfound resolution, I then turned and walked away from the

I vowed to myself that I

would look and feel like a new man in exactly

12 weeks.


12 Belly Fat Free

defeated reflection that had stared back at me for so long…for

the very last time.

I began my transformation that very night by reclaiming con-

trol of my body. This consisted of nothing more than a 10-minute

jog. It was all I could do. My knee and shoulder ached and there

was a voice in my head screaming out to stop. I pushed forward

anyway…and that, in and of itself, gave me strength.

My instincts told me this was the right path. After all, to change

the rest of my life—to pay off $150,000 in debt, to find happiness,

to get off the medication, to reclaim my self-esteem, to lose 32

pounds, to gain strength, and to rebuild my relationships—to do

all of this, I knew I would first need to take control of my thoughts

and my body.

During that first week I developed a plan. I began removing

everything that was toxic from my life and replacing it with things

that were inspiring and nourishing. I stopped hanging out with

negative people and started relationships with uplifting souls who

were making a positive difference. I threw out all of the toxic foods

in my house and replaced them with fresh, healthful, delicious

alternatives to feed my overstuffed yet undernourished body. I

stopped watching mind-numbing television (canceling my cable

allowed me to stick with this resolution), and started filling my

brain with empowering information.

Soon I began to find myself engaged in deep, meaningful

conversations with extraordinary people who were living the kind

of life I wanted to live. I stopped wasting my time with worthless

activities that sucked up my precious time and started recreating

my body through proper nutrition and activity. Most importantly,

it was during this time that I stumbled upon a secret that changed

everything about my life—the way I looked, the way I felt, the



way I interacted with other people. This secret gave me the keys I

needed to get my life on the right track once and for all.

That secret became my new life’s purpose, a philosophy to live

by. I summed it up in three simple words: giving, growing, and

gratitude. Or The Three Gs as I now affectionately call them. So it

is with distinct pleasure that I now share these Three Gs with you:

1. Giving. The real rewards in life are not for those who focus

on taking. No, the real rewards (happiness, self-esteem,

accomplishment, and connection) are reserved for those

who create value for others—in short, for the givers.

2. Growing. To get what I wanted out of life (and I think

ultimately what we all want is an abundance of all that is

good), I realized that it is necessary to continually grow as

a person. For me, this meant that my thinking, actions, and

behaviors all had to evolve. I had to align myself with what

I wanted most in order to live up to my potential.

3. Gratitude. Happiness is rooted in the feeling of gratitude. I

began feeling grateful for all of the good things in life each

and every day. By focusing on the good, more good came

to me, bringing joy along with it (an old friend I hadn’t

seen in years!).

Within 12 weeks of making the decision to change, setting

a goal, following a plan, and installing this new mindset, my life

was enlightened—and by this I mean that it was filled with light.

That blackness I mentioned earlier? Gone!

With the help of my team I began steering my company in

a completely different direction: focusing on helping, teaching,

and inspiring others. As a result, I was able to pay off every last

penny of the $150,000 debt I owed, avoiding the bankruptcy that

seemed inevitable not too long before. (Now that, my friend, was


14 Belly Fat Free

a great day.) That very same year, I went on to buy the house of

my dreams.

I created balance in my life. I started focusing on what was

important (health and happiness, of course) and scheduled the

moments I needed to achieve these things into my day. (I’ll show

you how to do this too, on page 133.) I stopped filling up on

anti-anxiety medications and started dealing with stress by get-

ting help to change my thoughts, feelings, and behaviors. I rebuilt

estranged relationships by reaching out and helping others. And

guess what? In return, they helped me. I started donating my time

and financial resources to charities and to those in need…without

expecting anything in return.

I lost the weight—32 pounds of flab—and replaced it with

10 pounds of lean, solid muscle. As a result, my confidence and

energy levels went through the roof. In short, I was healthy. Not

to mention happy.

Although many of my

goals have been reached

(exceeded, even!), my

transformation contin-

ues. In fact, it will con-

tinue every single day

for the rest of my life. To

this day, it still sometimes

overwhelms me that all of

this happened because of a single decision—the decision to change.

No matter how down and out you are, how overwhelming

it all seems, you too can achieve an incredible transformation

by making that first, simple decision. Stay the same or decide to

change. What do your instincts tell you to do?

I ended up losing 32 pounds while transforming my life. I hope you’ll let me help you do the same.



You have the drive inside you even if it may not seem like it

just this moment. And you have the step-by-step directions, too.

They’re right here, in the pages that follow. The exact plan that

myself and thousands of others have followed to experience a

complete body and life transformation is included in this book.

If you’ve made the commitment to change, I welcome and con-

gratulate you. Your new life is waiting at the end of these pages, and

once you see it you’ll never look back. That much I promise you.

With that in mind, I’d like to share a little bit more about how

Belly Fat Free came to be. I initially wrote BFF as a way to give

hope to others. I was so grateful for my new lease on life and all

the opportunities the world opened up around me that I wanted

to help inspire and teach others how they, too, could create a

better life and realize the true version of themselves. No matter

how covered up they might be by fat, sickness, and depression.

And then a big challenge emerged.

You see, after writing the first online edition of Belly Fat Free,

I got hundreds—if not thousands—of positive e-mails and let-

ters from good folks expressing their gratitude for the how-to

information my book provided. But, even knowing what they now

knew, they still couldn’t muster up the motivation to take action.

These folks wanted to make a change. They weren’t happy

with life or with the reflection they saw staring back at them in

So what’s it going to be, my friend? Are you going to stay on your current path or make a change? Before you answer this question, before the excuses about a lack of time or money or motivation dictate your answer, think long and hard about where your current path will ultimately lead.


16 Belly Fat Free

the mirror. But they were also paralyzed by fear and a negative

mindset. They needed inspiration. They needed a challenge.

So I gave them one.

And thus the Belly Fat Free Challenge was born. This Challenge

is a nationwide self-improvement contest I hold each year to moti-

vate my dear students to take the actions necessary to improve

their bodies and their lives.

Every year I put up my own money, providing tens of thou-

sands of dollars in cash and prizes. These prizes are used to inspire

good folks—male and female, young and more mature—to com-

plete a 12-week BFF Program.

When I launched this program,

the feedback was immediate and

overwhelming.

All told, 25,000 men and women

from all over the country signed up

for the Challenge. Those that followed

the BFF Program saw near-immediate

results in body and in spirit. Like me,

they finally had hope.

I must admit, I was floored. After

all, the very same people who until

then had been unable to shape up for years—sometimes even

decades—were suddenly achieving awe-inspiring results.

In just a few short months, men and women in their 20s, 30s,

40s, 50s, and even 60s were losing 20, 30, 40, 50, and even 100 or

more pounds. What’s more, they were decreasing their cholesterol

levels, lowering their blood pressure, finding new relationships,

rebuilding past relationships, breaking food addictions, getting

Every year I put up my own money, providing tens of

thousands of dollars in cash and prizes to inspire good folks to complete a 12-week BFF Transformation

Program.



off potentially harmful medications, and overcoming lifelong

limitations. All while boosting their energy, self-confidence, and

inner strength to sky-high levels.

It was then that I realized something I had suspected all along.

In life, all of us need deadlines and motivation in order to achieve.

And the more tangible, the better. Although people were certainly

intrigued by the idea of a happier, healthier life, from where they

stood it seemed like a near-impossible goal that would take years

to achieve.

Think about it. Have you ever joined the swarms of people

lined up at the post office on April 15? Have you ever seen a col-

lege library the day before final exams? Ever been shopping on

December 23?

All of these examples…well, that’s the power of deadlines in a

nutshell. My 12-week Belly Fat Free Challenge is no different. And

this, my friend, is a good thing. You may not like getting your tax

return together, but you do it by April 15 because it’s in your best

interest. Well, the same goes for this challenge. I mean, don’t get

me wrong, I’d like to believe it’s a more fun process than filling out

your tax forms (I feel pretty confident that it is). But all you have

to do is take a few simple steps, and there’s a far greater prize than

any tax refund waiting for you on the other side of that deadline.

Here’s the gist of it. You have 12 weeks to flatten your belly (and

simultaneously claim your chance at some amazing cash and prizes

while you’re at it). All I’m asking for is 12 weeks. That’s it. And

I’ll be here to coach you every step of the way: through this book,

through my inspirational e-mails, and live at the BellyFatFree.com

interactive Web site (a very popular weight loss coaching site built

to teach and inspire others how to lose belly fat for life).


18 Belly Fat Free

Imagine where you were 12 weeks ago from today. Seriously.

Think back three months from today’s date. What month and day

was it? Doesn’t seem like that long ago, does it? My, how time flies.

Now imagine where you would be today

if you could have started this program back

then. Today—this very day, at this precise

moment—you would be living in a com-

pletely different body and, most likely, living

a completely different life.

Right now you could be looking in the

mirror and admiring your reflection—feel-

ing proud, accomplished, and inspired. Your body could be slim

and attractive. You could be happy, healthy, and living some of

your best days ever, no matter your age or background.

You could be an inspirational role model to tens of thou-

sands of people by having been named a Belly Fat Free Challenge

winner. Thousands of dollars in prize winnings could already be

in your pocket; cash you could use to buy a great new wardrobe,

pay off your debt, or put money down on your dream home.

And, speaking of dreams, you could also be proudly displaying

that new beach belly of yours on one of the dream vacations just

waiting to be won.

But because you didn’t start the Challenge three months ago,

all you have to do is look three months forward, when all of these

amazing things—when this amazing life—can be yours. So, with

all of that in mind, I have to know…what are you waiting for?

Believe me, I’ve gone through my own transformation. I know

where you’re sitting today, what you’re thinking and feeling, and I

can say with total conviction that there will never be a more per-

fect time to begin transforming your life than right this second.

All you have to do is look three months forward,

when this amazing life can

be yours.



The very fact that you have this book in your hands is not an

accident. In life, really, there are no accidents. Everything has a

purpose. We’ve met for a reason. And that reason is to help you

achieve the body and life you truly deserve. My goal is to see you

accomplish exactly that.

I’ve been where you are. I’ve felt unhappy, uncertain, skepti-

cal, and confused. I’ve planted my feet down, refusing to change

my own life simply because it sounded like too much work, or

took up too much time, or sounded too good to be true. But take

it from me, you have to move past all of the excuses…because

that’s all they are. No matter what or how many reservations you

have, I want you to know that I believe in your ability to change

and transform. I believe in you, even if you don’t yet believe in

yourself. And I’m here to help guide you over to that brighter path.

So, if you are sick and tired of being out of control, overweight,

and low on confidence; if you acknowledge that this may truly be

the single perfect moment to begin living up to your true potential,

then I encourage you to accept my challenge and continue on the

path you’ve already begun.

And now, my friend, we’re in it together.


20 Belly Fat Free

BFF Assignment #1 q Help Me Help You

As your Belly Fat Free Coach, throughout this book I’ll be asking you to take part in a variety of assignments that will help move you toward your ultimate transformation. With that in mind, here’s your very first assignment.

It’s simple. Just visit BellyFatFree.com and sign up for this year’s BFF Challenge. There are thousands of dollars in cash and prizes up for grabs for those who take action and make the most inspiring transformations. Plus, BellyFatFree.com is a community thousands of members strong. Everyone is in it together, ready to encourage and motivate you when you need it most.

Who knows? Maybe your story will be the next one to inspire others to recreate their life as well. Because that, my friend, is what life is all about—helping and encouraging others.



BFF Success StoryGail: An Artist Sculpts a New Body

Gail Gosselin, a 40-year-old artist and waitress, lost 53 pounds

in the Belly Fat Free Challenge. That in and of itself is impres-

sive. But get this: Gail pulled this off while working at an Italian

restaurant.

Gail had spent most of her life overweight. Fat. Miserable.

Growing up, the kids in school were relentlessly mean. By the time

she got into high school, a bout with acne made everything even

worse. The other kids began to call her “Walking Ugly.”

Gail so badly wanted to date like everyone else. But think back

to your high school and you can imagine that none of the boys

wanted to be caught dead going out with Walking Ugly. So she

never went out on dates, missing out on rites of passage like her

high school prom along the way.

It’s not surprising that before long it got to the point where Gail

suffered from low energy, very low self-esteem, even depression

because of all the extra fat she was carrying around. So she started



to abuse her body even more—she developed eating disorders. For

decades Gail starved and binged, sometimes losing belly fat but

always gaining it back in the end because she never learned how

to lose weight correctly…and keep it off for good. “Everything

in my life felt like a struggle,” Gail remembers. “I had no energy.”

When she signed up for the BFF Challenge, Gail didn’t keep

it a secret. In fact, she did quite the opposite. She told her friends

and co-workers about it and asked them to lend their support.

“There’s no way anyone I worked with would let me cheat,” she

recalls, laughing. “They all wanted to see me win.”

According to Gail, after all those years of taunting and depres-

sion, sadness and pain, in the end losing the weight was surpris-

ingly simple. “I focused my mind on my goals and then everything

seemed to just fall into place.”

All told, Gail lost 53 pounds, 47 inches of fat, and dropped seven dress sizes. (Just look at how her belly disappeared!) But that’s

not all. When she traded fat for lean muscle, Gail felt better too.

“My energy levels have increased dramatically and the backaches

and leg cramps I was suffering from due to the excess weight have

disappeared, as well as a lot of unsightly cellulite. I feel healthy, I

look healthy, and I am beyond happy.

“I don’t feel like I’m even the same person as I was before fol-

lowing Belly Fat Free and starting the Challenge,” she enthuses. “I

feel as though I’ve freed myself from the mental prison of going

through the motions of life on autopilot. I am so much more

outgoing now, and things don’t get me down as easily as they did

before. I joke around a lot more too, because I’m not self-conscious

about drawing attention to myself. I am so full of confidence and

energy that I not only look different, but I act different too.”



“I’ve completely changed my way of thinking. I make workout

dates instead of lunch dates and I organize gym ‘field trips’ with

my co-workers and art studio mates. I feel as though I’ve climbed

to the top of a mountain and, as I stood on the highest peak and

looked down, I realized that I had virtually the whole world at

my feet. I can accomplish anything I set my mind to. I feel stron-

ger inside and out, and my newfound confidence has helped me

believe in myself again. Now I can help others work at achieving

their weight loss goals as well, and that feels really good.”


24 Belly Fat Free

25

Chapter 3

Your Thoughts Control Your Weight

Now before we get into the nuts and bolts of the BFF Program,

I have an important question. When the going gets tough, are you

a sinker or a swimmer?

I’m betting you’re a swimmer…otherwise you wouldn’t be

with me today. What I mean by this is when the going gets tough,

you’re probably not the type to give up and give in. For you, sink-

ing probably isn’t even an option.

I’ve never been a sinker. I used to be a swimmer, but not any-

more. You see, nowadays, I try not to even get in the water. Instead

I simply build a bridge.

Let me explain. When the going gets tough—which it always

does at some point—a sinker will…well, sink. Conversely, a swim-

mer will fight tooth and nail to keep her head above water. Now

a bridge builder, on the other hand, will anticipate obstacles and

plan for future events before they happen so that she doesn’t set

foot in the water—not even a toe—or have to work extremely

hard for victory.


26 Belly Fat Free

With that in mind, we’ve already discussed the Challenge at

hand. I’m asking you, or better yet, challenging you, to take the

next 12 weeks to get into the best shape of your life.

Now the majority of people will hear about the Challenge

and do nothing. They’ll sink. Others will take the Challenge on

immediately (without planning) and plunge head first into the

rapids, fighting like crazy against the tide (and many times against

themselves) in their attempts at transformation.

But it’s been my experience that only a select few will first take

the time to build the bridge necessary for success. Building a bridge

may sound difficult but, in fact, it’s really not hard work at all…it’s

smart work. And the greatest thing is, I’ve already built it for you.

All you need to do is apply a few strategies to your life and

simply stroll along your bridge—over the icy cold rapids swirling

below, where all the sinkers and swimmers will be bobbing like

apples. (But I hope you will take the time to “fish out” those in

need. I know that’s what I’ll be doing.)

With that in mind, here are my tried and true techniques for

progressing forward—rapidly—toward your BFF dreams and

goals. Make no mistake, this is your bridge to a brighter future.

It’s your bridge over troubled waters, which will safely transport

you from desperation to inspiration. The more closely you follow

these instructions, the sturdier your bridge will be. But if you don’t

follow this path, chances are you will slip and fall. (But I will do

my best to pull you to safety if you do, so don’t be afraid to try.)

Do you want to know my very best secret to transforming

your body—a seven-minute secret that will work wonders for you

even if you choose to do nothing else mentioned in this chapter?

Well, wait no longer, my secret is here.

Your Thoughts Control Your Weight 27


The BFF Confidence Booster™Real and lasting change starts on the inside. The very first

step to success of any variety is fueling your mind with positive

thoughts, images, and emotions. You’ve got to understand that

pain will persist if you continue on your present path. You can,

however, decide to let pleasure and improvement prevail by taking

a different path.

In my experience, the number one reason most people never

fully gain control over their bodies (which is done by losing weight

and keeping it off) is because they don’t have the confidence to

do so. Their self-esteem is injured…especially if they’ve tried and

failed to lose weight multiple times in the past.

Coupled with the fact that society has a real knack for sucking

the potential and confidence right on out of us, this can be a real

killer. The media plays a big role by setting unrealistic examples

about what is attractive through movie, magazine, and TV stars.

Many men and women then develop inadequate feelings, compar-

ing themselves to these unattainable examples.

Others try to emulate the current trend of “what is attractive,”

which almost always involves losing weight and getting in better

shape. But, the big problem is they go about this in the wrong

way, following gimmicky diet plans and overnight miracle prod-

ucts. When they don’t see results, their belief and confidence in

themselves starts to deteriorate.

What’s more, since childhood many of us have been constantly

reminded of our imperfections and what we are not; too often

the negative rather than positive is highlighted. As a result, many

people don’t feel they deserve the best in life.


28 Belly Fat Free

I’m sure you can recall many times in your life when in not

so many words (or maybe in big, loud words), you were told

you weren’t smart enough, too young or too old, not from the

right economic background, the wrong ethnicity, not disciplined

enough, not strong enough, too short or too tall, not attractive

enough, and so on. (Do you remember any of these times?)

Believe me, friend, after a while this type of negative program-

ming becomes ingrained into your thoughts and actions. Pretty

soon you may think that you don’t deserve to have an abundance

of all that is good in life, or that you will never achieve anything

worthwhile.

Well, I’m here to tell you loud and clear that’s all a bunch of baloney. You do deserve to be extraordinary and to have an abun-

dant, amazing life. What’s more, you can achieve something inspir-

ing—like creating your own slim body—no matter what anyone

says. No matter how many times you’ve failed in the past. (That’s

assuming you go about it the right way this time, of course.)

By now you’re probably thinking this sounds all fine and

dandy, but how do you actually do this—how do you build

certainty and confidence? Great question. My answer is the BFF

Confidence Booster™.

Reprogram Your Mind to Transform Your Body

Every day I get e-mails and see journal and forum posts at

BellyFatFree.com from hundreds of good folks who want to

know, “How can I increase my self-esteem and self-confidence?”

I love this question because it’s one of the best, most important

questions anyone could ever ask. After all, the answer is the secret

to transforming your body. Besides, who couldn’t use more con-

fidence in his or her life?



You see, it’s been my observation that the most successful

people in the world—those who have success in all areas of life—

are extremely confident people. Believe me, there is one thing all

of the top athletes, business people, leaders, and philanthropists

from our history have in common, and that’s a high level of con-

fidence. But not all of them started with it.

I want you to know that confidence can be developed. You can

grow it, just like a muscle. You can transform it, just like you can

transform your body. Speaking of transforming your body, it’s no

secret that recreating your body means you must first remove the

negative (too much “bad” food and inactivity) and replace it with

the positive (good foods and activity). Your confidence is no differ-

ent. To transform it, you must remove the negative—self-defeating

thoughts, feelings, and attitudes—and focus on the positive.

The fact is, your confidence needs nourishment every single

day. It’s just like your body. If you don’t nourish your body, you get

sick. If you don’t nourish your confidence you become uncertain,

sad, stressed, and frustrated. (And many people have been living

in this state of mind for years—sometimes decades.)

It’s such a shame that millions of people are walking around

with a “disease” called low self-confidence (or low self-esteem).

And truth be told, it may not be rock-bottom low, but it’s low

enough to keep them from their real potential and from achieving

what they really want out of life.

Let’s say, for example, you have a confidence level of a six (on

a scale of one to 10 with 10 being the highest), but you’re trying

to accomplish a goal that requires a confidence level of nine. Do

you see the problem here? Your confidence won’t be in sync with

your goal and, nine times out of 10, you will fail. Or you’ll reach

your goal only to revert back to status quo because your self-esteem

and your goal weren’t in alignment.


30 Belly Fat Free

Think about this: I’ve discovered that most people perform

to a level that is equal to their confidence level. High confidence

equals high performance. Low confidence equals low performance.

More than that, most people create a life that is equal to their con-

fidence level as well. (Please reread that sentence and think about

it carefully. What kind of life has your confidence allowed you to

create so far?)

Let’s try looking at it this way.

On a scale from one to 10 (again

with 10 being the highest), what is your

current overall confidence level? Be

honest. Okay. Now, on that same scale,

how would you rate your happiness

with your life overall?

I bet these two numbers are very close. You can’t be happier

than your self-esteem allows you to be. Your confidence represents

a ceiling for everything else in your life. Let me now ask you how

successful you feel in life, using the same scale? (And please note,

I’m not asking how you compare against others, but how you feel.)

I bet it’s near the same level at which you perceive your confidence

and happiness to be. What level are most of your relationships?

See what I’m getting at? It’s very difficult to outperform your

confidence levels in any area of life.

We all have ceilings—self-imposed barriers that control every-

thing we’re able to do. How we feel about ourselves. How happy

we are. How much we can accomplish in life. What we feel we

deserve. The question now becomes this: How can you increase

your confidence and break through those mental barriers so you

can transform your body and live a happier life? After all, to achieve

the goal of transforming your body in as little as 12 weeks, you’re

going to need to turbo charge your confidence levels…and fast.

I’ve discovered that most people perform to a level

that is equal to their confidence level.



This is where my BFF Confidence Booster comes into play.

And here’s the first rule: You have to make your confidence a top priority. You must protect it, nourish it, and celebrate it. Why?

Because from what I’ve seen, people with low confidence levels (a

six or below) tend to put themselves last on the list after everyone

else (especially family). Many times they aren’t even on the list.

And more times than not, people with low confidence are also

rooted in history. By this I mean they tend to focus more on the

past—or just getting by now in the present—than on creating an

incredible future. But remember, the past is nothing more than a

memory in your mind. It can be erased and recorded over. Instead

of letting negative past events play over and over in your mind,

destroying your valuable confidence in the process, you can scratch

that record and start playing a new, empowering one.

How? Begin by changing your thoughts and your focus on a

day-to-day basis. This will change how you feel and what you do

in life—your daily actions. It will lead you toward your goals. In

a sense, it will reprogram you from the inside out.

Here’s an example. A year ago, a woman named Emily came to

me for help. She had gotten married young and had two children.

Unfortunately, her husband turned out to be a very emotionally

abusive man. After years of abuse, he left Emily and their kids for

another woman and started a new family with her. As you can

imagine, Emily’s already fragile self-esteem plummeted.

Emily had gained a lot of weight during her roller coaster

marriage, but during the divorce and immediately after she started

feeding her emotions even more and gained an additional 40

pounds (she was 75 pounds overweight in total). This only caused

her self-esteem to fall further.


32 Belly Fat Free

When I met Emily the first thing I asked her was, “On a scale

of one to 10, with 10 being the highest, how would you rate your

confidence level?” Emily answered, “Two.” I knew this meant her

overall happiness in life was near a two as well. (This is a very

dangerous level, by the way. There isn’t much further to fall.)

Because Emily’s self-esteem was so low, she had stopped caring

for herself and made her children her entire life. What’s more, she

was so afraid her children would leave her to go live with their

father that she gave in to their every whim—which included having

junk food at nearly every meal—causing her children to become

overweight and insecure as well.

It had been two years since the divorce and Emily still lacked

the self-esteem to date. She passed up job opportunities and her

finances were in big trouble—she lived hand to mouth with each

paycheck, borrowing money from relatives just to get by.

Emily couldn’t escape her past and, until we met, she refused

to look at her future. She lacked the self-esteem to realize that she

really did have the power to create the kind of life she wanted…

and, more than that, the kind of life she deserved. Emily came to

me for weight loss advice, but I knew her confidence level wouldn’t

allow her to be successful. Instead we needed to first focus on

increasing her confidence. We needed to transform her from the

inside out. Outside-in approaches (like exercise and healthy eating)

only work if you have a high enough self-esteem to follow through

and make them stick in the long run. (I estimate that 90 percent of

dieters don’t have this confidence level to begin with, so they fail.)

To help boost Emily’s confidence, I began by giving her a

simple assignment: On a piece of paper, I had her write down five

things in her life she was really grateful for. This wasn’t easy for

Emily because she was used to focusing on what she didn’t like

about her life. But I’m here to tell you that in life you end up getting



what you think about the most. If you constantly put yourself

down and remind yourself of what you aren’t or of everything

that is wrong, you get more of exactly that.

In my own life, I’ve discovered that thoughts act just like a

magnet, drawing whatever you focus on most toward you. Scientists

have been studying thoughts for decades, and they really do create

measurable energy. Have you ever heard of

the power of prayer? Well, prayers are noth-

ing more than thoughts. Science has proven

that thoughts can create things. They also

control your emotions. That’s why it’s so

important to be positive even if you don’t

really believe your positive thoughts in the

beginning. You will—it just takes a little

practice.

If you think and feel great, you get more of that. If you think

and feel bad…well, you get more of that, too. (I’m not suggest-

ing you ignore that which is bad, simply that you fix it and move

forward, while focusing on the good things in your life—and the

good lessons you’ve learned from any mistakes.)

The power of positive thinking…you can’t escape it. But you

can use it to your advantage. It’s why the rich get richer and the

poor get poorer. It’s why the healthy stay healthy and the sick get

sicker. It’s why the happy get happier and the depressed get more

depressed. And, believe it or not, you have control over most of

this simply by what you focus on.

Do you think what I’m saying is all a bunch of mumbo-jumbo?

If so, don’t worry. I’m not about to bring out a crystal ball and

start chanting. But make no mistake, your thoughts are extremely

powerful. Thoughts have the power to create success or failure,

happiness or sadness, an extraordinary life or an ordinary life.

I’ve discovered that thoughts act just like a magnet, drawing whatever

you focus on most toward you.


34 Belly Fat Free

What I’m talking about here is nothing new. High achievers

have been using the power of positive thought for years. People

like Oprah Winfrey, Michael Jordan, Bill Gates, Hillary Clinton,

Mother Teresa, Martin Luther King Jr., and Presidents like Ronald

Reagan and Barack Obama. Even great scientists, artists, and phi-

losophers throughout history have written extensively about the

power of thought (Einstein, Plato, Newton, Carnegie, Beethoven,

and Shakespeare, just to name a few).

This, my friend, is the great secret of life. You’re already using

the power of thought to attract things into your life, so why not

harness the power of positive thinking to attract whatever it is

that you want most. Perhaps a new flat belly, better finances, more

happiness?

You Get What You Focus on Most

Like all of us, Emily was attracting that which she focused on

most. She focused on her failed marriage. She constantly thought

about why she wasn’t good enough. She focused on how unat-

tractive she felt because of her weight. She focused on how much

of a failure she felt like in her career and as a mother. She focused

on not living up to her potential. And she focused on her negative

past and current unhappiness. Well, guess what? That is exactly

what she got more of.

After explaining all of this to me, Emily still couldn’t think of

much she was grateful for. So I helped her change her physical

and mental state. Here is what I said to her: “Emily, I want you

to close your eyes and imagine a time in your life where you felt

great about yourself. Got it? Okay, now I want you to breathe the

way you were breathing then. Good. Now I want you to take on

the posture you had then. Now I want you to smile the way you

smiled then and talk the way you talked then. And walk the way

you walked then. Excellent.”



By doing this we changed Emily’s physical state, which in turn

changed how she was feeling emotionally. She stopped slouch-

ing in her chair. She sat up straight. She began to breathe deeply.

Heck, you could practically see her confidence rising as she did

this assignment. I then once again asked Emily what her confi-

dence level felt like. This time she said, “A six.” Remember, just a

few minutes earlier she was at a two.

Now that Emily was feeling better she was finally able to write

down five things she was grateful for. Here is what she wrote:

1. I am grateful for the laughter in my life.

2. I am grateful for the money I make at work.

3. I am grateful for the health of my family and friends.

4. I am grateful for my ability to make the decision to change

my life.

5. I am grateful for being an attentive mother who is involved

with and loves her children.

Well, guess what? After this little assignment Emily had a smile

on her face. She actually felt somewhat okay about herself for the

first time in a long time. Why? Because it’s impossible to feel sad,

frustrated, scared, or anxious when you’re feeling grateful. (It’s

true. Try this the next time you want to change your emotional

state: Start thinking about everything in your life that you are

Tip: You can use these same techniques to change your mood any time you wish. Your mind will follow your body’s example. Research studies have proven this when scientists had depressed patients do nothing but smile for 30 minutes at a time. Doing this worked better than antidepressant medication in many cases.


36 Belly Fat Free

really grateful for. Talk about these things out loud with passion

and really feel the powerful emotions they evoke.)

Next I had Emily write down five specific things she admired

most about herself. Here is what she wrote:

1. I love my smile.

2. I love the way I play with my children.

3. I love my curly hair.

4. I love the way I compliment people and make them feel

better.

5. I love my intelligence and my ability to get things done.

Through this assignment Emily began to nourish her con-

fidence. Her self-esteem had been deprived for so long that this

was like giving water to a near-dead plant—she soaked up the

nourishment quickly, and it began to show.

Now come closer; I want to whisper an important secret to

you. Ready? Here it is: In life, you can’t count on other people to

build your self-esteem for you. Otherwise you’ll be waiting forever.

Your self-esteem represents your heart and soul. It’s the energy

of life. It is the most important thing you will ever possess. Your

self-esteem even impacts your health. It truly is a gift. And it’s up

to you to protect and build it every single day. No matter what.

(By the way, do you want to know what I think the purpose

of life is? I think our purpose in life is to follow our bliss—to do

that which makes us most happy in the long run—to build our

self-love and let that spill out to those around us, helping them in

the process. I think it is as simple…and as wonderful…as that.)



Moving Forward with Emily

Next, I asked Emily to write down five things she had done

in the past, things she hadn’t thought she was capable of doing at

the time or that she thought would be very difficult.

She wrote:

1. I got the starring role in a high school play and we received

three standing ovations.

2. I graduated from college with a 3.2 grade point average.

3. I’ve kept a job for 10 years when a lot of other employees

were laid off.

4. I have raised two respectable children as a single mother.

5. I have headed up fundraising events at my church, raising

more than $5,000 to help the less fortunate.

This assignment fed Emily’s self-confidence even more and

helped remind her that she has accomplished a lot of difficult

tasks in the past—tasks that may have seemed impossible at the

time—and it reminded her that she could use this same inner

strength to transform her body as well.

Next I asked Emily a very important question: “Over the next

12 weeks, what five specific things have to happen for you to feel

thrilled with your results in life?” Here’s the catch: I added that

she had to write her response as though she already accomplished

these goals. Emily wrote these 12-week goals:

1. I have lost 20 pounds of body fat.

2. I have gained four pounds of muscle tone and doubled my

physical strength.

3. I have increased my daily confidence level from a two to

an eight.


38 Belly Fat Free

4. I have started dating again and am dating only quality men.

5. Each of my children has lost 10 pounds because I have

taught them what I’ve learned about taking care of myself.

I then had Emily read these five 12-week goals out loud with

passion and asked her to imagine what it would look like and feel

like to have this kind of success. By this time, Emily was smiling

from ear to ear. She felt hope—one of the most powerful emo-

tions—because she was finally able to see a brighter, happier future.

I asked Emily what word described how

she felt right now. She said, “Success.” I asked

her to remember that word, and told her that

any time she felt bad and wanted to feel good,

all she needed to do was to say or think the

word “success” and all of these wonderful emo-

tions would come flooding back to her. (That’s

an important tip, by the way. I hope you’ll try this technique, too.)

Next I asked Emily this question: “In order for you to achieve

these five goals over the next 12 weeks, what five characteristics will

you need to possess in order to ensure your success?” My friend,

please reread that question again. It’s a very powerful one. The real-

ity is, in order to accomplish great things, you first have to realize

the “success characteristics” a person must have to achieve them.

For example, if you have the goal of tripling your income over

the next year but you sleep 18 hours a day and spend the other six

hours watching TV, you obviously aren’t the type of person who

has yet developed the characteristics to achieve this goal. Similarly,

if your goal is to lose 20 pounds in 12 weeks but you’re constantly

eating junk food, you’re not planning, you’re skipping workouts,

you’re not building your self-esteem, and you’re not making your

goal a priority, it’s very clear that you’re not going to be successful.

Hope is one of the most powerful emotions.



I can tell you this with complete certainty: In order to get what

you want in life, you must become the type of person who can

attract these good things to you.

With that in mind, Emily’s “to be” goals, stated as though she

already possessed them, were:

1. I am a dedicated person who plans and keeps track of my

progress.

2. I am a diligent person who consistently follows through

on my plan.

3. I am a persistent person who doesn’t give up even when

challenges arise. I am a person who focuses on finding

solutions, not problems.

4. I am a happy person who nourishes my confidence daily,

knowing that I’ll then have more energy to give to others.

5. I am an inspiring person who teaches others to live a

healthy, happy life.

I then had Emily read each of these success characteristics out

loud, with passion, while imagining a situation where she was

performing each of these five characteristics and enjoying every

moment of it. (For example, for number two she imagined herself

happily exercising and eating healthy, delicious foods—all part of

her Belly Fat Free plan.)

Make no mistake, these are characteristics that everyone must

develop in order to accomplish any worthy goal. (And I’m here to

help you every step of the way.)

Recipe for Success

The last assignment I gave Emily is the most important of

all. I asked her to spend just seven minutes a day feeding her


40 Belly Fat Free

self-confidence, as we had just done. Specifically, I asked her to

begin by reflecting on and feeling what she was most grateful for

in her life. (Remember, life brings you what you focus on most. If

you’re grateful for what you currently have, you get more of what

you’re grateful for.)

Next I asked her to spend a moment thinking about what

she liked best about herself, reminding her again to change her

physical state—her posture and her breathing—to help put her

in a confident state.

I then asked Emily to imagine what it felt like to have achieved

her 12-week goals. (It’s important to imagine them as if they have

already happened. On a subconscious level, your mind can’t tell

the difference between something you imagine to be real, versus

reality…and it will work to bring your thoughts into reality.) To

help with this I told Emily to create a mental movie complete with

inspiring music that displayed what her body would look like

after 12 weeks, how she felt in this new body, how she felt with

“level-eight” confidence, and what it was like to see her children

10 pounds lighter, happier, and healthier.

I asked her to imagine what it was like to shop for new clothes

in her new body. I instructed her to see people smiling at her and to

hear their compliments. I reminded her to visualize herself looking

in the mirror and loving her reflection. I asked her to see a life that

was so enticing she felt compelled to do what it took to have it.

Finally, I had Emily imagine what it felt like to be the person

she needed to be in order to achieve her goals. I asked her to imag-

ine herself following a good eating and exercise program, being

consistent, feeling great, staying on course, avoiding junk food,

putting herself first, accomplishing goals, building her confidence,

inspiring others, and feeling joyous throughout the entire process.



I asked her to create this mental movie—to see it and feel

it—every day during her down time. When she was getting ready

for work in the morning, when she took her dog for a walk, while

driving to work, during a break, driving home, during TV com-

mercials, or just before bed.

I next asked Emily to put up “visual reminders,” like a picture

of herself when she was at her ideal weight or a picture of someone

else’s body she wanted to emulate (with a similar body type) to

remind her of her body transformation goal and how she would

feel every time she took a step toward achieving it. (I had her put

these visual reminders on her bathroom mirror, refrigerator, and

on her computer so she’d see them throughout the day.)

I even instructed Emily to feel what it would feel like to have

her dream body every time she handled her set of keys (which was

about eight times a day). Not only did this assignment help boost

Emily’s confidence, it also gave her mind a crystal-clear goal to

focus on and to draw toward her.

Now I’m giving this very same assignment to you.

Tip: I highly recommend making a seven-minute audio recording with a little digital recorder to guide you through your mental movie. Maybe your movie is about an underdog and everything she went through to come out a champion at the end of the movie. After all, this is one of Hollywood’s favorite plots, and it could very well become the story of your life!


42 Belly Fat Free

Seven Minutes a Day

Now that you have this vital information, the key is to con-

sistently use it for just seven minutes to build your confidence

levels—your inner strength and desire—each and every day.

To recap, for seven minutes once every day you’ll want to:

1. Remind yourself about five things you are currently grate-

ful for. (Start by saying or thinking, “I am grateful for…”.)

2. Say (out loud) five things you admire most about yourself.

(Be sure to feel the positive feelings while you’re doing this.

For most people, a big smile will appear on their faces.)

3. Think about five things you’ve already accomplished in life

and how great you felt after achieving them.

BFF Assignment #2 q Practice the Belly Fat Free

Confidence Booster

If you’re tired of living a so-so life, if you’re sick and tired of being sick and tired, if you’re finally ready to end the excuses and to start living up to your full potential, then I want you to take the first step toward transforming your life right now. Turn to page 47 and carefully fill out the Belly Fat Free Confidence Booster form. Remember, this will be an invaluable tool throughout the course of your 12-week transformation, so be sure to answer as honestly and accurately as possible.



4. Think about your five 12-week transformation goals as

if you’ve already achieved them. Focus on the feeling of

reaching your goals and how having a new and improved

body is going to affect all areas of your life in a positive

way. Create a mental movie with you as the star. Maybe

you want to see yourself celebrating with the other Belly

Fat Free Challenge Champions and me.

5. Think about and feel the Five Success Characteristics

you’ve added into your life. (Hint: See yourself planning;

exercising; eating healthy, tasty foods every three hours;

overcoming challenges; tracking your progress; nourishing

your confidence; and celebrating your results.)

That’s how simple it is to completely transform your con-

fidence levels, which will in turn allow you to accomplish your

dreams and goals.

When I first started doing this technique, I had a hard time

with it. My mind would wander and it was hard for me to stay

on track. Then I made an audio recording (with a little Olympus

digital recorder I got at BestBuy.com for $39) that walked me

through each of the five steps and my answers to the questions.

All I did was close my eyes, put on my headphones, and follow

along in my mind. This may work well for you, too.

Believe me, folks, this BFF Confidence Booster is vital to your

success with this program, or any other program, for that matter.

Come to think of it, it’s critical to having a successful, happy life

in general.

The Key Is to Make It Fun and Exciting…Something You Love Doing

You should look forward to doing this mindset exercise each

day. For me, it releases these amazing feelings of confidence, clarity,


44 Belly Fat Free

connection, purpose, accomplishment, and joy. I encourage you

to use it daily. Those that do are the type of people who will suc-

ceed at recreating their bodies and living happy and healthy lives.

Those that won’t, aren’t.

Remember, you can’t outperform your confidence level. If you

don’t have the confidence (or self-esteem) necessary to accomplish

a goal, either it won’t happen, it will be very difficult, or the results

won’t last. You may see results for a few weeks, but they will quickly

end or you’ll sabotage your efforts. (Has this ever happened to

you during a past weight loss attempt? Now you know why. You

must transform your confidence in order to transform your body.)

But now, finally, there is hope because when you follow the

BFF Confidence Booster for just seven minutes a day…

I Can Promise You This:

m You will replace bad habits with empowering ones.

m You will begin to automatically crave the taste of healthier

foods and you’ll feel full and satisfied with less food.

m You will develop positive addictions like moving your body

and feeling great.

m You will have greater control over your thoughts and

emotions, and great things will be attracted into your life.

m You will successfully transform your body faster and easier

than you ever thought possible.

m You will build stronger relationships.

m You will create a happy, beautiful life and live up to your

true potential.

This I know for sure.



Keep Promises to Yourself

Finally, remember that it is imperative to do what you tell

yourself you will do and keep the promises you make to yourself.

I can’t stress this enough. Would you trust a friend who constantly

lied to you? Of course not. But sadly, millions of people in this

world make promises to themselves and fail to follow through.

Soon they begin to distrust themselves, which is a very bad thing.

Let me ask you: Where do you think anxiety, insecurity, fear, and

uncertainty come from? Do you think not keeping self-promises

may cause some of these emotions? Let me assure you, it does.

When you don’t honor self-promises, you start to erode your

treasured self-confidence. If you lie to yourself your self-esteem

pays the price—meaning your life pays the price. The good news

is to build confidence you simply need to follow through and do

what you say you’re going to do. It will make all the difference in

the world. And it all begins by following through with the BFF

Confidence Booster once a day. In fact, that’s what Emily started

doing. She started keeping her self-promise to follow this program.

(Speaking of, I bet you’re wondering what happened to Emily.)

Emily’s Transformation

Emily followed the five steps of the BFF Confidence Booster

every day, even on those days when she just had a minute or two

to spare. By doing this she completely transformed her confi-

dence levels. She also followed the eating, activity, and supple-

ment program I will outline in upcoming chapters. At the end

of 12 weeks we met again to review her progress. Here are her

accomplishments:

1. She lost 26 pounds of body fat (her goal was 20 pounds).

Her cholesterol also decreased from 243 to 187.


46 Belly Fat Free

2. She gained five pounds of muscle and more than doubled

the weight she was using for all of her core resistance

exercises (her goal was to add four pounds of muscle and

double her strength).

3. Her new perceived confidence level was an eight (her goal

was an eight).

4. She met a quality man from her church whom she was

dating exclusively—and happily, I might add (beginning

to date quality men was one of her goals).

5. She taught a new way of thinking and a new healthy lifestyle

to both of her children, who lost a combined 18 pounds

while increasing their grades at school (her goal was to help

her two children lose 10 pounds each).

Nearly every one of Emily’s 12-week goals came true because

she used the power of her own mind—her own thoughts and feel-

ings—to increase her confidence and to take action to become the

person she needed to become in order to be successful.

And, as you already know, Emily is not the only one to accom-

plish goals like these, nor will she be the last. This book is filled

with extraordinary, real-life success stories from amazing people

who have learned how to harness the power of their own minds,

to help them transform all areas of their lives.

If you haven’t already, I encourage you to answer the questions

above and make your own BFF Confidence Booster recording to

listen to during the day. Believe me, this will be your bridge over

troubled waters. It will lead you from where you are now to where

you want to be in 12 weeks.

That is my promise to you.



Date: Goal Weight: Days To Deadline:

BFF Confidence BoosterTM

Notes:

What are you grateful for today? 1.2.3.4.5.

What do you admire most about yourself? 1.2.3.4.5.

What are your biggest achievements so far in life? 1.2.3.4.5.

Before your 12-week deadline, what five things must occur for you to feel successful? 1.2.3.4.5.

What five habits will you need to develop to reach your goals? 1.2.3.4.5.



BFF Success StoryMarcia: Defying Time With a Slimmer,

Stronger, Healthier Body

Marcia needed a new outfit to wear to a celebratory dinner

for her daughter’s high school graduation. But her anticipated joy

soon turned to frustration and sadness. She was looking for a nice

pair of black slacks. Not too difficult, right? One wouldn’t think

so, but when Marcia tried on several pairs in her usual size 14,

she couldn’t zip them up. Not even when she held in her breath.

Finally, after foraging through racks and racks of clothes, Marcia

managed to find one tight size 16 she could squeeze into—in white.

As she sucked in her stomach and zipped up the slacks she said to

herself, “Well, I guess I won’t be eating much tonight.”

The graduation itself was magnificent and all the families

snapped photographs of the event. Marcia remembers, “When I

looked at our photograph, I saw our daughter wearing her cap and

gown and her father and I standing beside her. I was there smiling

for the picture, but inside I was so embarrassed and so ashamed of



the way I looked. I could have cried.” That was Marcia’s defining

moment, the moment when she knew she could no longer go on

as she was. She had to do something about her weight.

There were also other important reasons for Marcia to trans-

form her body. Her doctor had been after her to drop some weight,

saying it would help lessen the migraine headaches Marcia had

been suffering from for years. She was on prescription medication

and thought it would be great to get rid of the expensive bill. High

cholesterol was also an issue. Each time she went to the doctor,

her cholesterol was up a little more. Because both her mom and

dad suffered from high cholesterol, Marcia was concerned about

heart disease.

Although Marcia knew she had to lose weight, the timing

was daunting. “My biggest beef is that losing weight is harder for

women like me who are going through menopause. We’ve got

issues related to our hormones. I started studying and I learned

that our hormones affect so much of what goes on in our bodies.

So, yes, my body was fighting me. But I decided to fight back.”

Changing hormones were not Marcia’s only battle. One day

while she was gardening, dark, jagged lines shot into her vision.

Then a couple days later, a black patch obstructed some of her

view. The retina in Marcia’s right eye detached, and she was rushed

into surgery. “At first, I was feeling pretty darn sorry for myself.

Mostly, I was angry with myself for letting all that weight pile up.

Now with the eye surgery, I had yet another excuse not to exercise.

But then I said to myself, ‘Well, I’m still here. What can I do?’ I

chose to focus on transforming my body.”

Marcia took the leap and signed up for the BFF Challenge. She

got a high-tech scale that measures fitness level or metabolic age.

Although Marcia’s real age was 48, her metabolic age was more

than 50. That was not good.



Marcia says her biggest key to success was implementing the

entire program. She realized she couldn’t expect the program to

work for her if she didn’t do it all. Well, Marcia’s hard work paid

off. Despite the many obstacles she faced, Marcia lost 52 pounds, 37 inches, and brought her BMI down from 31.8 (obese) to a healthy 23.2. As if all that wasn’t enough, Marcia’s cholesterol

went down from 248 to 182, her migraines are fewer and further

between, and her metabolic age now has this 48-year-old register-

ing at 32 years of age.

“What’s most important is that I’m confident I’m going to live

longer, with a high quality of life, and that works just fine for me

and my family,” Marcia says. And what about those tight size 16

white slacks—the ones she bought for her daughter’s high school

graduation? She now slides into a size eight with no problem.

51

Chapter 4

The Obesity Conspiracy Exposed

There’s a big fat cover up they don’t want you to know about.

What am I talking about?

The Great American Obesity Conspiracy. And, as is the case

with all conspiracies, all you have to do to find the culprits is

follow the money.

So who exactly is profiting from you and your loved ones

gaining belly fat, losing confidence, becoming sick (or worse),

and staying that way? That’s a darn good question. Here are the

top villains:

1. Giant food manufacturers . Some of the greedy corpo-

rate executives who run these publicly traded companies

habitually demand that addictive obesity additives be added

into foods and beverages that line our grocery store shelves.

These (mostly) man-made chemicals can lead to severe

food addictions, causing people to eat more and more

(and, subsequently, buy more and more) while unsavory

food giants haul in record profits.


52 Belly Fat Free

2. The big, bad pharmaceutical giants and the medical industry. Keep in mind that the drug companies don’t

make profits by helping you become slim and healthy. On

the contrary, their big profits come from force feeding you

and your family dozens of medications to control such

weight-related conditions as high blood pressure, depres-

sion, certain cancers, high cholesterol, anxiety, heartburn,

insomnia, low energy, erectile dysfunction, gout, and dia-

betes…just to name a few. The goal of these companies is

to make you a pill-popping client for life.

Even more terrifying is the fact that pharmaceutical giants

virtually own doctors. They control most of the curriculum

in medical schools as well as the continuing education

classes doctors are required to take.

Unfortunately, this means doctors are learning to push a pill

or a procedure rather than getting to the root of the prob-

lem, which in many cases revolves around nutritional issues.

Doctors today should keep in mind what the Greek physician

and father of medicine, Hippocrates, said more than 2,000

years ago: “Let medicine be our food, and food be our medi-

cine.” (Read more about how the medical and pharmaceutical

companies are conspiring to hurt your health in Chapter 5.)

3. Rip-off weight loss companies. The majority of weight loss

gadgets, gizmos, and diet plans advertised on television,

radio, and in magazines simply don’t work…and if they

do, most people can’t follow them for long.

In this chapter we’ll concentrate on food manufacturers, and

I’ll let you in on important information you need to know about

what they’re putting in your food and what you can do to break

the obesity additive cycle. Read on to find out about how all of

this contributes to America’s big fat problem.

The Obesity Conspiracy Exposed 53


Giant Food ManufacturersIt all started when I began interviewing many of the world’s

top scientists and doctors to find out why my dear students and I

couldn’t lose belly fat. I was shocked to hear of the new research

on food additives and preservatives (chemicals) that are quietly

being added to our foods.

It turns out that piles of new

research studies—from the top uni-

versities—show that these chemicals

are making us sick, fat, and addicted

for life. This way we keep eating and

eating without ever getting full and

satisfied, while seedy food manufac-

turers make record profits year after

year. (Do you ever have uncontrol-

lable cravings?)

Did you know that most of the tens of thousands of food items

that are lining our grocery store shelves are made and controlled

by only four or five GIANT, multinational food corporations that

have only one goal in mind—to make more and more money? It’s

true. (Watch the movie Food Inc. for complete details.)

These mammoth food giants’ primary goal isn’t to create

healthy food or to help America stay slim—their actions are con-

trolled by Wall Street and greedy CEOs and “money men” secretly

scheming and plotting behind closed doors.

The reality is that these food chemists create “Frankenstein

foods” within these huge, robotic, assembly-line factories. Here

they dump all kinds of man-made preservatives, additives, and

chemicals into the recipes for our favorite meals and snacks—in

just the right amounts—so these “fake foods” can sit on grocery

Many of the chemicals all too

commonly found in today’s foods can be just as addictive as alcohol, cigarettes, and even various

street drugs.


54 Belly Fat Free

store shelves for months, years, and even decades without going

bad.

WARNING: A side effect of some of these food additives is

that they can change our brain chemistry, causing us to become

addicted and gain body fat.

Then they slap a label on the food product showing a whole-

some family farm and spend billions of dollars advertising the food

as “healthy,” and we Americans fall for it, hook line and sinker.

Could it be true? It is. In fact, while researching Belly Fat Free,

I traveled the country and inter-

viewed dozens of food chemists

who work for various fast food

companies and major food manu-

facturers. What I discovered made

me downright angry…and it should

infuriate you as well.

“Off the record,” over and over

again one food chemist after another

told me that their supervisors and upper management specifically

instructed them to create foods that were as highly addictive as

possible. A sprinkle of trans fat and caffeine here; some MSG and

high fructose corn syrup there. Mix in some artificial colors and

flavoring, extra salt and sugar, and voila! You have a deadly health

time bomb, disguised as a harmless treat that you and your family

can’t get enough of.

Here’s a specific example. Let’s say you have a big food manu-

facturer that wants to create cupcakes. Typically, that food manu-

facturer will have a group of food chemists create two different

versions of a cupcake, and the chemists are given these instructions:

WARNING: A side effect of

some of these food additives is that they can change our brain chemistry, causing us to become addicted and gain body fat.



1. The cupcakes must have a long shelf life so they can remain

on grocery store shelves for months (or years) without

going bad.

2. They must be highly “desirable” so men, women, and

especially children will eat them and not get full quickly.

The food chemists then go about creating the most highly

enticing (read: addictive) “treat” that will outlive all of us. They’ll

add a cocktail of chemicals to achieve this: high fructose corn

syrup, caffeine, trans fats, MSG, artificial colors, flavors, preser-

vatives, and as many refined carbohydrates as they can stuff into

the pseudo-food.

At the end of this project, the food manufacturer will have

two versions of the cupcake to choose from. They will then con-

duct shelf-life tests, during which they put the cupcake through

all sorts of “experiments” to quickly age the food to make sure

the preservatives won’t allow the “treat” to break down as nature

intended.

Then they have taste tests with consumer groups, having

them rate which cupcake is the most “appealing” based on vari-

ous characteristics, such as taste, color, sweetness, texture, and

smell. What the food manufacturer is really trying to do here is

figure out which version of the cupcake will be the most addictive

so that consumers will gobble them up like crazy. Not only will

this process wreak havoc on your waistline, but it will add up to

optimal profits for the manufacturer, which means big raises for

the CEO and upper management. Priorities, right?

Cupcakes are just an example. And don’t think that junk foods

and fast foods are the only culprits. The same procedure occurs

when these companies make macaroni and cheese, crackers, snack

bars, syrup, jelly, frozen dinners, cereals, ketchup, some canned


56 Belly Fat Free

fruits and vegetables, lunchmeats, and many other foods you may

consider healthy.

Make no mistake, these obesity additives are no laughing

matter. Did you know that many of the chemicals all too com-

monly found in today’s foods can be just as addictive as alcohol,

cigarettes, and even various street drugs?

Well, it’s true. In fact, a recent study by Princeton University

scientist Bart Hoebel showed that refined sugar (the top obesity

additive) can be one of the most addictive substances of them

all, producing a pattern of increased intake, signs of withdrawal,

craving, and relapse—all hallmarks of addiction. Hoebel has

shown that rats eating large amounts of sugar when hungry (a

phenomenon he describes as sugar binging) undergo chemical

changes in the brain that are similar to those produced by cocaine,

morphine, and nicotine.

Think about your own life. Are there foods or drinks that

“call your name” in your weakest moments—like maybe at night

in front of the TV? Are there certain “treats” you can hardly resist

when they’re in your presence? Are there “goodies” that you con-

tinue to eat even after you’re full?

I’m willing to bet there are. Although this brand of chemi-

cal addiction may not be common knowledge to the average

American, I assure you it’s no secret to the money-hungry food and

beverage manufacturers. I believe that many of these companies

intentionally create thousands of highly addictive products and

pseudo-foods, which line our grocery shelves, stuff our school

vending machines, and are distributed at the drive-thru windows

of greasy fast food joints from sea to shining sea.



How Obesity Additives Cause Belly FatWith all of this in mind, here are three ways obesity additives

work to make our bellies bulge:

1. Two of these obesity additives interfere with a hormone

called leptin that tells the brain we are full while eating.

2. Other obesity additives add fat by changing how our

bodies use the calories we eat. They do this by increasing

a fat-storing hormone called insulin. When this happens,

calories are converted to fat instead of being stored as

“muscle energy.” This leads to fat deposits in all of our

trouble areas—like under the chin, the backs of the arms,

the belly, and the lower body.

3. Still other obesity additives actually make us addicted to

them and cause us to eat uncontrollably. They do this by

altering brain chemicals called neurotransmitters—just

like a highly addictive drug does.

This scenario seems awfully familiar to me. Remember when

the tobacco industry was finally exposed for knowingly cover-

ing up the truth about the dangers of tobacco use in the 1970s,

1980s, and 1990s? These companies were adding as much of a

highly addictive and disease-causing ingredient (nicotine) into

their tobacco products as possible. They had “chemists” who

developed ways to manipulate nicotine in order to make it more

rapidly absorbed by the body and, therefore, more addictive. In

fact, Hollywood created a movie about this true story called The

Insider (1999) starring Russell Crowe and Al Pacino.

Once the tobacco industry’s actions were exposed, it became

obvious that good ol’ Joe Camel knew damn well that his product

would cause hundreds of thousands (if not millions) of good folks

to get sick and die. There were class-action lawsuits galore and


58 Belly Fat Free

the tobacco giants tried to cover up the truth—as they had for

decades before—but they ended up losing hundreds of millions

of dollars despite their high-priced lawyers and paper shredders.

To be honest with you, I don’t think most of today’s major

food manufacturers are any better than their tobacco industry

predecessors. They are well aware that if they add dirt-cheap,

highly addictive, disease-causing ingredients to their products

in just the right amounts, Americans will gobble them up while

manufacturers laugh all the way to the bank.

Unfortunately, there’s a hefty price to pay for this “business

strategy.” Many customers fall victim to food manufacturers’ ploys,

eventually becoming overweight, dying, or developing serious

life-threatening diseases that they then have to try and control

with potentially harmful medications.

But this is just

me saying that these

obesity additives are

bad, right? WRONG.

Here is a photo from a

recent TV interview I

did, which shows a pile

of studies conducted by

some of the world’s top

scientists and medical

doctors, backing up my

claims that the following obesity additives are making us fat and

sick…or worse. Let me introduce some of these studies, along with

the seven obesity additives, to you now.

Here I am during a TV interview exposing the science on obesity additives.



Obesity Additive #1: Stripped Carbohydrates: Sugar, Sugar Everywhere

It’s crazy, really. Man takes sugar cane or vegetables like corn or

beets (which are full of fiber and various vitamins and minerals in

their natural state), and completely strips them of all health-pro-

moting properties. What’s left is a fast-digesting, highly addictive,

nutritionally dead food that causes sickness and even premature

death when consumed in excess. Of course I’m talking about sugar

and, in the case of wheat, white flour. Contrary to popular belief,

“stripped carbohydrates” as I call them (in all their various forms

like sugar [sucrose], flour, enriched white flour, enriched bleached

flour, enriched wheat flour, wheat flour, semolina flour, white rice,

maltodextrin, glucose, fructose, malt syrup, corn starch, dextrose,

and levulose) are really America’s most fattening and dangerous

obesity addictives. Although, ironically, most processed, “fat-free”

foods are loaded to the gills with them.

Out of all the obesity additives, sugar is public enemy number

one. On average, my calculations show that an average American

eats 140 pounds of sugar per year—about 173 grams per day.

That’s one tragic sugar addiction. It’s important to know that sugar

induces hunger and cravings because it wreaks havoc on your

blood sugar levels, causing them to rise, then fall. When you eat

Danger Ahead

So how do you protect yourself? Outsmart the food manufacturers by educating yourself and staying away from these seven particularly dangerous—and all-too-common—obesity additives.


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sugar, a surge of a fat-storing hormone called insulin is released

into your digestive tract. Insulin grabs hold of this sugar and stores

it as energy—and then that excess is stuffed into your fat cells in

all of those dreaded trouble spots—like your belly. As a result,

your blood sugar levels drop, causing more hunger and cravings.

Then the vicious cycle repeats. (It’s important to note that in the

presence of insulin, the hormone responsible for burning body

fat, glucagon, is “shut off.” That’s why chronic, high insulin levels

will make it impossible for you to release belly fat.)

And if that’s not enough to scare you off the stuff, recent

studies have shown that sugar causes inflammation in your body

that is the root of most disease. It also accelerates aging and

wrinkles according to a study published in the British Journal of

Dermatology.

And if you’ve noticed that you’re feeling down lately, Annette

Nay, Ph.D. says that sugar may be to blame in her 2007 article

on sugar addiction and depression. Eating large doses of sugar

during the day actually slows down your body’s natural endorphin

(“feel good” hormone) production, causing you to struggle with

depression. To get out of the “sugar blues” we go straight back to

the problem source, relying on more sugar to get us out of our

slump. No wonder we can’t get enough.

Here’s something else to keep in mind: four grams of sugar

equals one teaspoon of sugar. So when you look at a soft drink

can (or any other energy drink or fruit juice) and see 40 grams

of sugar in a 12-ounce container, this means you’re drinking

the equivalent of 10 teaspoons of sugar. That’s right. There’s no

Tip: A bread is not whole wheat unless the packaging says “100% whole wheat.” Otherwise, it is nutritionally the same as plain white bread.



difference between drinking a sugar-filled beverage and dumping

10 teaspoons of sugar into a glass of water and chugging it down.

And where do you think all that excess

sugar goes? If you said it converts to fat

and is stored in your belly, thighs, hips,

face, arms, and all those other trouble

spots, you’re right.

Now consider this. A 12-ounce

soft drink (the same goes for energy

drinks and fruit juices) has around

140 calories—all of which come from

sugar—and the typical American has

at least three of these drinks a day (yes,

Starbucks drinks are loaded with fat

and sugar too). Do you know how many pounds of blubbery fat

this adds up to in a year if these calories exceed what you need

in a day?

Roughly 44 pounds of fat.

It’s no surprise that a recent study published in the Journal

of Clinical Investigation concluded that ingesting fructose-

sweetened soft drinks increases belly fat in overweight subjects.

Other studies show a direct correlation between an increase in

sugary soft drink consumption and type 2 diabetes and cardio-

vascular risk factors.

Terrifying, isn’t it? Are you starting to see why these sugar-filled

drinks may not be a good choice? Are you starting to realize that

maybe those extra pounds on your belly are not only because of

what you’ve been eating…but also what you’ve been drinking? Are

you starting to see why soft drinks, energy drinks, and fruit juices

are not the best choice for children? Hmm…

There’s no difference between

drinking a sugar-filled beverage and dumping

10 teaspoons of sugar into a glass of

water and chugging it down.


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And I’m not the only one talking about the dangers of sugar.

The American Heart Association recently came out with a

“warning” to Americans, published in Circulation: Journal of the

American Heart Association. Lead author Rachel K. Johnson, Ph.D.,

M.P.H., R.D., professor of nutrition at the University of Vermont

in Burlington, concluded that:

m High intake of added sugars is implicated in numerous poor

health conditions, including obesity, high blood pressure,

and other risk factors for heart disease and stroke.

m Added sugars and solid fats in food, as well as alcoholic

beverages, are categorized as “discretionary calories” and

should be eaten sparingly.

m Most American women should consume no more than 100

calories (25 grams) of added sugars per day; most men, no

more than 150 calories (37.5 grams).

m Soft drinks and other sugar-sweetened beverages are the

number-one source of added sugars in the American diet.

How much sugar is okay? With new research, like the study I

just mentioned by the AHA as my reference point, and to make

it simple, I recommend that men, women, and children who

are interested in losing belly fat get no more than 30 grams of

sugar a day (this includes natural sources from milk, fruits, and

vegetables, too). This isn’t a lot of sugar when you consider that

the average soft drink contains a whopping 40 grams of the stuff.

That’s more than the amount of sugar that one should have in

an entire day right there. (Now some of you may be saying, “30

grams of sugar is fine. I’ll just use all of the artificial sweeten-

ers out there instead.” Think again. See the Obesity Additive #2

section for details.)



But I have to be honest. I’m not the type of person who is going

to count sugar grams all day long. Let’s face it, it’s a hassle and it’s

not something most busy people can do for life. That’s why I don’t

recommend that you count the grams of sugar you eat. Instead,

stick to the BFF Recommended Foods I outline in Chapter 7 and

you’ll start losing that belly fat in no time…flat.

High Fructose Corn Syrup (HFCS)

Although high fructose corn syrup falls under the “stripped

carbohydrate” obesity additive category, its huge impact on belly

fat calls for its own “shout out.” Now, HFCS may sound healthy

(it is made from corn, after all), but it’s not. This dirt cheap, man-

made sweetener shuts down leptin, a fat-regulating hormone in

your body that is responsible for sending “hunger signals” from

your stomach to your brain. Essentially leptin lets you know

when you’re full. And when your brain doesn’t get the message,

you keep eating and eating and eating while the manufacturers of

high fructose corn syrup, and the products that contain it, keep

making more and more and more money.

Here’s an example from a recent study. Test subjects were

divided into two groups—one was given a glucose beverage to add

to their diet, while the other group was given a beverage contain-

ing high fructose corn syrup to add to their diets. While both test

groups gained weight, the group consuming high fructose corn

syrup packed on intra-abdominal fat (or belly fat). And why is

that so startling? It’s because this particular kind of fat causes

diabetes and heart disease. So, not only is high fructose corn syrup

causing you to eat more than you should, it is literally putting

your health at risk.

According to the U.S. Department of Agriculture, the average

American consumes 42 pounds of HFCS a year. That’s more than

75,000 empty calories that have no nutritional value! What’s more,


64 Belly Fat Free

teenagers are consuming 15 to 20 teaspoons of HFCS a day when

they need to be eating nutrient-dense foods for growth and life-

long health. It’s no wonder that The American Journal of Clinical

Nutrition says that HFCS use increased by 4,000% between 1970

and 1990. The manufacturers of HFCS really are cashing in big…

just like drug dealers…while America is adding belly fat at a very

dangerous rate.

Speaking of a drug, have you ever indulged in a sweet dessert

that just wouldn’t fill you up no matter how much you ate? One

of those treats that you have no self-control over, like, oh, I don’t

know…maybe soft drinks, fruit juices, energy drinks, ice cream,

pudding, jellies, most “fat-free” foods, chocolate, crackers, cereals,

syrups, candies, or desserts? If that’s the case, you may want to

check out the food label. Chances are it contains a large amount

of high fructose corn syrup.

And remember, on American food labels ingredients are

listed in order of the most abundant to the least (for more

information on food labels, turn to page 91). So if, for example,

you see HFCS listed anywhere in the first five ingredients, that’s

not good. You’ll want to choose a version that doesn’t contain

HFCS at all or, at the very least, has it listed further down on

the ingredients listing.

Obesity Additive #2: Artificial Sweeteners

Artificial sweeteners like Splenda (sucralose), NutraSweet

(aspartame), Sunette (acesulfame K), and Sweet ‘N Low (saccha-

rin) may have serious health consequences and may be causing

you to GAIN weight, not lose it.

One University of Texas-San Antonio study linked increased

consumption of artificially sweetened diet soda with obesity.

(Most diet sodas contain aspartame; a few contain sucralose



or other sweeteners.) “On average, for each diet soft drink our

participants drank per day, they were 65 percent more likely to

become overweight during the next seven to eight years and 41

percent more likely to become obese,” said Sharon Fowler, MPH,

faculty associate in the division of clinical epidemiology.

Also, in a study published in the International Journal of

Obesity, researchers fed one group of rats a liquid sweetened with

real sugar, and then fed another group of rats a liquid mixed with

artificial sweeteners. When they offered both groups food, the rats

in the artificial sweetener group ate more.

Why? The scientists believe that artificial sweeteners may

“short-circuit” the body’s natural ability to sense how much it has

eaten. They foil the efforts of our body’s internal calorie counter,

so we eat more without realizing it. It could also be that eating

and drinking “diet foods” with artificial sweeteners makes us feel

entitled to overeat at other times of the day.

Possible weight gain aside, these sweeteners may be harmful.

The Center For Science in the Public Interest (CSPI) has aspar-

tame, saccharin, and acesulfame K labeled “Avoid” in their guide

to food additives, due to results of research that show a possible

risk from these sweeteners. Aspartame (NutraSweet) in particular

has been linked to tumors in several Italian studies.

Splenda (sucralose), which originally was marketed as being

“made from sugar,” actually contains chlorine atoms. Chlorine is

used to kill microorganisms in water in swimming pools, and to a

much lesser extent, in public water supplies. And in a recent Duke

University study, rats who were fed food containing sucralose for

12 weeks had much less gut flora than normal rats. This means

that the sucralose “killed off” the good bacteria that normally live

in the intestines. These good bacteria, as we’ll discuss later on,


66 Belly Fat Free

have a big impact on your overall health and belly bulge. So you

don’t want to kill them.

Why take chances with your weight and your health? I rec-

ommend the new zero- or low-calorie sweeteners like truvia™,

Z-Sweet®, and Sun Crystals™ that are made with natural sources,

such as erythritol and stevia. You can find these at most grocery

stores. These natural sweeteners can be used instead of sugar

packets in your hot beverages, on oatmeal, and even in baked

goods to some extent.

Erythritol is an all-natural, zero-calorie sweetener that is

fermented from sugars and found naturally in many fruits and

vegetables. It has no calories, no glycemic impact, and is only

slightly sweeter than real sugar. It is recognized as safe by the FDA.

Other sugar alcohols (such as xylitol or maltitol) frequently are

blamed for side effects like gas and diarrhea when people overdo

sugar-free treats. However, erythritol is absorbed before it reaches

the large intestine, so it does not normally cause these digestive

effects. In the U.S., the granular form is marketed under the name

Z-Sweet® and found in other natural sweeteners including Sun

Crystals™ (which is a mixture of erythritol and raw cane sugar

so it’s not zero-calorie) and truvia™ (which contains a mixture

of erythritol and stevia).

Tip: It’s best to question any ingredient you don’t recognize on a food label until you determine exactly what it is. To keep things even more simple, just put the food item in question back on the shelf and buy something else with ingredients you recognize and know are good for you.



Stevia rebaudiana is a leaf that first gained popularity in South

America as a no-calorie, natural sweetener with a sweetness that

is 30-45 times greater than that of table sugar. It’s been used all

over the world for years as a safe, natural no-calorie sweetener.

After a long debate (which many people believe was due to

the chemical sweetener industry trying to block it), it’s been

approved for use in the United States. You can find stevia under

the names PureVia™, SweetLeaf™, and mixed with erythritol

in truvia™.

It’s important to remember that you should use all sugar

alternatives, even natural ones, sparingly. Let your body learn that

it doesn’t need sweets all the time to be satisfied, and you’ll be on

the fast track to better health.

Obesity Additive #3: Caffeine

To give caffeine a fair shake, various studies show that, in mod-

erate amounts, it can assist with the breakdown of fat. However,

most food manufacturers don’t exercise such moderation, adding

huge amounts of caffeine to their products to enslave you to their

high-calorie foods and beverages that just add unwanted weight to

your belly.

Case in point: A study appearing in the journal Metabolism

concluded that (paraphrasing here)…excessive caffeine consump-

tion can stimulate the adrenal glands into producing stress hor-

mones, including cortisol, the hormone responsible for causing

belly fat.

Other studies show that:

m Caffeine ingestion can increase stress that leads to overeating

or binge eating.

m Elevation of stress hormones leads to fat cravings.


68 Belly Fat Free

m Increased levels of the stress hormone cortisol increase

appetite.

m Caffeine interferes with a “brain chemical” called GABA,

preventing it from performing its calming actions. This can

lead to “stress eating.”

And a study published in the American Journal of Clinical Nutrition showed that caffeine use increases the insulin response to a sugar. (Higher insulin levels mean more belly fat.)

Make no mistake, caffeine is highly addictive too. In fact, if

caffeine were introduced as a new food additive today, there is no

way the FDA would approve its use because once in your body it

acts more like a drug than a food additive.

Want proof? If you’re a caffeine drinker (i.e., if you drink

coffee, soft drinks, or energy drinks), go “cold turkey” tomorrow

and see what happens. Within a few hours you may notice that

your hands are shaking and you feel tired and lethargic. You may

find it difficult to focus; you may even feel irritable and moody.

And that’s just after a few hours.

Now try going a few days without caffeine and you will likely

get severe caffeine withdrawal headaches and begin to develop

a lot of the same withdrawal symptoms someone coming off

an illegal street drug like meth or cocaine might experience.

Do you really think an ingredient that causes these side effects

is healthy?

Roland Griffiths, a professor in the departments of psychia-

try and neuroscience at the Johns Hopkins School of Medicine,

is quoted in U.S. News & World Report as saying, “…the basic

mechanisms by which caffeine hooks people is very much like

our classic drugs of addiction.”



Here’s a quick story to illustrate my point. My dear Grandma

Ruby used to drink a pot of coffee each and every day. In each

mug she would add high-calorie ingredients like creamers and

sugar. One day, my grandma was admitted to the hospital for some

medical testing and after a few days she started to develop severe

migraine headaches, shaky hands, irritability, and mood swings.

The doctors couldn’t figure out what in the world was wrong with

her. Soon they started giving her a barrage of different drugs in an

attempt to combat her symptoms. Well, it turns out she was simply

going through caffeine withdrawal; after a few cups of coffee she

was back to her normal, chipper self.

So let me ask you…why do you think coffee, soft drink, and

energy drink manufacturers want to cram as much caffeine into

each and every ounce of their beverages as possible? If you guessed

it’s because they’re trying to addict you to their high-calorie

product so you keep buying more and more, you hit the nail on

the head.

Now don’t get me wrong. A few cups of coffee or tea during

the day are fine (certain teas, like green tea, actually have health-

promoting benefits). However, when you start dumping obesity

additives like sugars and fattening creams into these drinks it

can really start to deteriorate your waistline, health, and overall

energy levels.

According to MayoClinic.com, for most people, 200 to 300 mil-

ligrams of caffeine a day aren’t harmful. A typical coffee will have

50 to 150 mg. Teas are 10 to 120 mg. Energy drinks are 80 to 150

mg. And most soft drinks have 20 to 50 mg of caffeine. But if you’re

experiencing any of these common side effects, you should continue

reducing the amount of caffeine you’re consuming:

m Weight gain

m Insomnia


70 Belly Fat Free

m Nervousness/anxiety/restlessness

m Irritability

m Nausea or other gastrointestinal problems

m Fast or irregular heartbeat

m Muscle tremors

m Headaches

Obesity Additive #4: High Saturated Fat Foods

A few years ago, I saw CNN anchorman Anderson Cooper inter-

viewing Dr. Marc Siegel of the New York University Medical Center.

The good doctor was discussing all the new studies demonstrating

that high-fat foods were as addicting as certain street drugs. In fact,

he said, high-fat foods actually alter our brain chemistry, causing

a surge in certain hormones that leave us wanting more and more

fat. Dr. Siegel also brought up a study done at Rockefeller University

that showed kids who ate high-fat foods craved more fat. This, of

course, would lead to overweight children.

Make no mistake, I’m not talking about moderate amounts

of good fats like you find in olive oil or flax oil, nuts, and avoca-

dos. I’m talking about the high amounts of saturated fats that are

found in fast foods, dairy products (choose the low-fat versions),

many processed foods, fatty meats, and typical junk food. Abuse

of these saturated fats can clog your arteries, restrict blood flow,

and can even cause heart attacks and strokes.

This is why the American Heart Association recommends

that your daily saturated fat intake not exceed 16 percent of

your total calorie intake. For the average 2,000-calorie diet, this

is 16 grams (or less) of saturated fat per day. Store that in your

back pocket, because there’s no need to count fat grams with

Belly Fat Free —I’ll show you a better way to monitor your food

intake in Chapter 7.



Hydrogenated Oils/Trans Fats

Trans fats are actually forms of saturated fats and fall under

that obesity additive category, but just like HFCS, this obesity

additive definitely needs to be called out on the carpet separately.

Do you remember those food chemists who added all sorts of

nasty obesity additives to foods to make them addictive? Well, their

“chemical tinkering” has also created dangerous, Frankenstein fats

(more commonly known as trans fats). Food chemists got the

bright idea to take a healthy vegetable oil, put it in a laboratory, and

bomb it with hydrogen atoms. This process is called hydrogena-

tion, and what results is a mutated oil that becomes solid at room

temperature. This in turn allows the food manufacturers to put

this frightful fat into processed foods to prevent them from going

rancid as quickly. Sounds like a great invention, right? Wrong.

What they didn’t realize at the time (or maybe they did and

didn’t care) is that once they chemically altered this once-natural

and healthy fat, it became highly toxic to the human body. In a

nutshell, these hydrogenated fats change your cell membranes by

making them hard and brittle. Soon they become dysfunctional

and your body attacks these cells, causing inflammation that can

lead to diabetes, heart disease, weight gain, and certain cancers.

For example, a 2008 University of Paris-South study linked a

high trans fat intake to a higher risk of breast cancer. Furthermore,

a 2008 University of North Carolina study found that a higher

intake of trans fats was associated with a higher incidence of

precancerous growths in the colon.

Trans fats were also shown to increase LDL (bad cholesterol)

and decrease HDL (good cholesterol) in a study published in The

Journal of Nutrition. Furthermore, trans fats are directly linked to

premature aging and obesity.


72 Belly Fat Free

In 2006, a study conducted at Wake Forest University showed

that trans fats actually redistributed body fat from other parts of

the body to the belly. As I mentioned before, belly fat is the most

dangerous kind of body fat because it’s linked to heart disease,

diabetes, and certain cancers.

Because of these findings, trans fats have been banned

throughout much of Europe and, more recently, New York City

banned restaurants from cooking with trans fats.

So why in the world are these bad fats still being widely used

in millions of American restaurants and grocery store foods

today? Why isn’t our government doing more to protect us? The

answer: High-priced food lobbyists in Washington are paid big

bucks to protect the financial interests of their clients, the giant

food manufacturers. Unfortunately, they are not protecting the

health and welfare of the typical American citizen—even though

we pay their salaries with our tax dollars. Even more unfortunate,

Washington is basically ruled by lobbyists, special interest groups,

and big business. We’re just pawns in their game. But we can fight

back by not buying foods with these obesity additives like trans

fats/hydrogenated oils in them.

Obesity Additive #5: Monosodium Glutamate (MSG)

If you’re like most people, when you think of monosodium

glutamate (MSG) you think of Chinese food. But this innocent-

sounding additive also lurks in a surprisingly lengthy laundry list

of food products and ingredients.

MSG is a flavor enhancer, one of the most common food

additives, and a staple in the Standard American Diet, which has

a very fitting acronym (SAD). It shows up in all sorts of places,

both obvious and hidden. For example, MSG is often disguised

on food labels as “natural flavors”). MSG is one of the biggest



enemies to those who are trying to attain (and maintain) an ideal

weight. Numerous studies have linked MSG intake with unhealthy

weight levels and obesity.

Animal studies show that MSG can cause lesions in the hypo-

thalamus region of the brain and leptin resistance (meaning tested

animals don’t respond to the hormone signal letting them know

they’re full), which leads to unhealthy weight gain. Then there are

other studies that show mice become overweight when injected

with MSG.

Still more research demonstrates that in a study where calo-

rie consumption and exercise were equal, the group of men and

women who used MSG was more likely to be overweight than the

group that did not.

Another study performed by the University of North Carolina

showed a correlation between MSG intake and obesity in Chinese

adults. They found that the study group who used the most MSG

was three times more likely to be overweight than nonusers.

Need more proof that you should avoid MSG at all costs? In

addition to being tied to obesity, MSG is likely associated with

numerous other serious symptoms and health conditions including:

diabetes, depression, heart disease, cancer, celiac, migraines, digestive

upsets, infertility, ADD, inflammation, and possibly even asthma.

MSG may also be addictive. It affects a neurotransmitter

(chemical messenger) called GABA, which stimulates the brain.

A desire for this sensation can, in turn, cause MSG addiction.

Convinced yet? Despite these studies and scientists’ warnings to

“…abstain from adding the popular flavoring agent MSG,” this

obesity additive keeps popping up in many processed foods.

Now that you’re in the know, the next step is to avoid MSG;

unfortunately, this isn’t always easy. As we’ve already discussed, not


74 Belly Fat Free

only are tons of foods loaded with MSG in obvious ways (meaning

a food label clearly states that MSG or monosodium glutamate is

included), but MSG is also hidden in many foods.

To save you from the detective work necessary to hunt down

these ingredients, here’s a list of some culprits. (Keep in mind that

some of the following items always contain MSG, while others may

or may not contain it. To be on the safe side, you should consider

eliminating these items from your diet altogether.) Suspect ingre-

dients include: monosodium glutamate, MSG, glutamate, yeast

extract, hydrolyzed protein, glutamic acid, autolyzed yeast, and

maltodextrin. There are others, but this is a good start.

Processed foods are much more likely to contain MSG, so

steer as clear of them as you can. Also, try to avoid non-organic

produce, because MSG-containing products are sometimes used

as sprays and fertilizers for those fruits and vegetables. If nothing

else, be sure to wash all produce carefully.

Obesity Additive #6: Excess Alcohol

You may be surprised to see alcohol on my list of obesity addi-

tives because the wine industry would have you believe that every-

body should drink one glass of red wine per day for better health.

What’s more, beer companies spend almost $2 billion every year

in their quest to convince you of how “light” their products are.

And hard alcohol distributors constantly try to tell you how uncool

you are if you’re not slugging down their fermented concoctions

that taste like watered-down gasoline with a twist of barley and

a splash of hops. (That’s why these hard liquors are often mixed

with high-sugar drinks…to make them palatable.)

I remember the first drink of alcohol I ever had. My father gave

me a sip of his beer and I was shocked…people really think this



tastes good? All of those attractive people in beer commercials really

get their incredible bodies drinking something that tastes this bad?

When you think about it, the marketing of alcohol is quite

ironic. To make alcohol, large vats are filled with yeast (a fungus) and

a form of sugar (red grapes, beets, malted barley, and so on). The

fungus then feeds on the sugar source and excretes the byproduct—

ethanol and carbon dioxide. (Shot of fungus excretion, anyone?)

Alcohol manufacturers then take this crude-tasting, highly addictive

toxic concoction, slap a label on it, and begin telling American chil-

dren that they’re not cool if they don’t drink their version of fungus

urine. “Sure it tastes bad…but keep drinking and you’ll develop an

addiction to it.” Or, “Hey, mix some sugar with it to make it even

more addictive.” Talk about pulling the wool over the sheep’s eyes.

I want to take a minute to let the cat out of the bag here: There

are much healthier and lower-calorie ways to get antioxidants

than ingesting red wine…and there’s nothing light about light

beer. As far as I’m concerned, alcohol does much more damage

than good (I know from experience, believe me). And, whether

you’re thinking about it or not, these calories can add up in a big

way. After all, they don’t call it a beer belly for nothing. Let’s take

a look at the numbers, shall we?

m One light beer = 100 calories

m One regular imported beer = 160 calories

m One 4-ounce glass of red wine = 90 calories

m One wine cooler = 200 calories

m One 8-ounce margarita = 450 calories

m One shot of hard alcohol = 100 calories

So let’s say you enjoy just one light beer after work every

day, then maybe a couple more on the weekends (and who

really drinks just one?). That adds up to an extra 700 calories


76 Belly Fat Free

per week; 2,800 calories per month; and 33,600 calories per year.

Considering that 3,500 excess calories equal one pound of fat,

we’re talking about adding almost 10 pounds per year, just from

one can of “light” beer a day. (And we all know people who drink

much more than this.)

This doesn’t even take into account the greasy, fried items

that all too often go hand in hand with alcohol. Would you eat

those cheese sticks, potato skins, chips, pizza, and hot wings if you

weren’t drinking? Maybe not.

Here’s another point to consider: About 5,000 children die

each year due to injuries related to underage drinking. It’s obvious

that kids need positive role models when it comes to abstaining

from alcohol, which is a well-known gateway drug. It’s also well

known that underage drinkers are more likely to smoke cigarettes

and try other, more harmful drugs later on.

When you realize that 2.5 million people were killed or injured

in alcohol-related car accidents in 2007, it becomes clear that we as

a society have a big, fat drinking problem. The bottom line is this:

Regardless of the brainwashing attempts of alcohol advertisers,

alcohol is not healthy. It can lead to liver damage, heart disease,

and cancer, not to mention all of the other diseases related to con-

suming excess calories. Now I certainly don’t want to be the “fun

police” here, but I suggest avoiding alcohol as best you can—or

at least limiting it to two drinks per week—as a general rule. If

you can’t avoid this highly addictive substance, it’s time to seek

out professional help.

Obesity Additive #7: Excess Salt (Sodium)

Sodium is something that the body needs to function prop-

erly—it’s important for water balance and nerve function, among

many other physiological functions. However, you only need a



small amount each day—about 500 mg is plenty. You would eat

this amount snacking on a serving of most chips, crackers, canned

food items (especially soups and canned veggies), pickles, various

cheeses, pretzels, or salted nuts. (Not to mention that condiments

like ketchup and salad dressings are packed with sodium.)

The bottom line: Most Americans are eating WAY too much

sodium (4,000 to 6,500 mg daily), and it’s not only hurting their

health, it’s expanding their waistlines. In fact, the American

Medical Association (AMA) is pushing the FDA to withdraw

its designation of salt being a “safe” food additive. (They want

Americans to cut their intake by half.)

To me, this is really no surprise. After all, big food manufactur-

ers know salt is a very addictive substance. All they need to do is

stuff more of it into processed foods and people will eat more…

while the food companies make more. Case in point: Clinical

research has shown that salt shares characteristics with addictive

substances (like morphine, cocaine, and heroin), by causing our

bodies to release feel-good “brain chemicals” when we eat it. This

is why salt addictions are quite common and some people who

are told to reduce salt consumption have a difficult time doing so

and often experience cravings and withdrawal symptoms.

In addition, a 2006 Finnish study published in Progress in

Cardiovascular Diseases found a link between increased salt intake

and obesity. They noticed that between the 1980s and mid-1990s,

the salt intake in the U.S. increased by more than 50% as the popu-

lation began eating more and more processed foods. Now keep in

mind that when people eat more salt, they naturally have the desire

to drink more fluids to maintain the water balance in their bodies.

Well, guess what? Between 1977 and 2001, U.S. caloric intake

from sweetened beverages (like the “fruit” drinks, soft drinks, and

energy drinks that are typically full of sugar and high fructose


78 Belly Fat Free

corn syrup) increased by a whopping 135%. Wow, it doesn’t take

a rocket scientist to see that as food companies make food that

is saltier, people consume more of it, and then slug down more

super-sized sugary drinks to wash it all down.

If that weren’t bad enough, a diet that has too much sodium

is a leading cause of high blood pressure, which can lead to heart

disease and stroke—diseases that also go hand in hand with obe-

sity. High blood pressure (a reading over 140/85) is caused when

too much salt enters the blood, making the blood thick like a salty

sludge. To thin the blood, your body will dump extra water into

your blood vessels—causing the pressure to increase as the blood

vessels expand. African Americans, Hispanics, and obese men and

women tend to have a higher sensitivity to sodium and are more

prone to high blood pressure as a result.

How much salt is okay? If you’re choosing your foods from

the Belly Fat Free Approved Food Choices (see Chapter 7), you

really don’t need to worry about this. However, if you want to get

technical, anything below 2,300 mg of sodium a day is excellent.

If you are already at risk of high blood pressure, then you should

limit your salt to less than 1,500 mg a day.

By the way, I encourage you to use unrefined salts like Celtic

Sea Salt or pure Himalayan Pink Salt, because they have all 84 min-

erals (regular table salt has only two), and they don’t go through

the unhealthy refining process like regular table salt does.

WARNING: Many fast food and quick-service restaurant

meals will put you over this “daily allowance” really quickly. For

example, a McDonald’s double cheeseburger and small fries con-

tain 1,310 mg of sodium. A mesquite chicken salad from Chili’s

(which might seem healthy, right?) has 2,710 mg of sodium, and

that’s more than a healthy adult should eat in an entire day.



You can limit your salt intake by:

m Eating fewer processed foods

m Opting for frozen or fresh veggies instead of canned

m Buying fresh meats instead of canned, cured, or smoked

m Choosing low-sodium versions of soups and snacks like

(baked) chips, pretzels, and cheeses

m Asking for unsalted entrees at restaurants

m Choosing foods that don’t list salt/sodium in the first five

ingredients

m Replacing your salt shaker at home with a salt-free herbal

blend, like a blend I found online from The University of

Illinois Thrifty Living Newsletter.

Salt-Free Herbal Blend 5 teaspoons onion powder2 ½ teaspoons sweet paprika2 ½ teaspoons dry mustard2 ½ teaspoons garlic powder1 ½ teaspoons thyme1 teaspoon black pepper¼ teaspoon celery seed1 teaspoon cayenne pepper (optional)

Combine ingredients and mix well. Spoon into a shaker.

Makes 3 cup.


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Are You an Obesity Additive Addict?After many of my students learn about the obesity additives

that are in our food and beverage supply, they start to wonder if

these chemicals may be playing a role in their weight struggles.

The answer is “maybe,” depending on their food choices and eating

habits. Honestly answer the following questions to find out if you

have an obesity additive addiction.

1. When you’re stressed out, anxious, or depressed, do you

often reach for certain comfort foods to help elevate or

mellow your mood?

2. When you consume certain foods or drinks, do you find

it hard to stop even though you know you’ve had enough?

3. Do you still have severe cravings for a particular type of food

or drink that contains one of the obesity additives I men-

tioned earlier in this chapter, even after eating a full meal?

4. Has your lack of eating (or drinking) control caused you

to gain unattractive body fat in unwanted places like your

belly, hips, thighs, face, and arms?

5. If you try to cut out junk food, do you find you can only

do so for a short while and that it takes a tremendous

amount of willpower?

6. Have your eating (or drinking) habits negatively affected

your self-esteem or relationships with those you love most?

If you answered “yes” to three or more of these questions,

chances are you’re addicted to the obesity additives found in the

foods or drinks you are consuming on a daily basis. But don’t

worry, I can help you overcome these addictions and reclaim your

body and life. Fast.



Junk Food Rehab: Seven Steps to Recovery

Escaping the grasp of obesity additives isn’t always easy. That’s

why it’s time for you to visit Junk Food Rehab. I find that it takes

seven days of rehabilitation for most folks to overcome the power

of the obesity additives outlined in this chapter. Here are your

seven steps to breaking free:

1. Reduce the seven obesity additives from your food supply. For highly addictive additives like caffeine and

sugar, you can go cold turkey, but some find they need

to reduce their intake by half each week to avoid severe

withdrawal side effects.

2. Replace obesity additives with healthy alternatives. There’s no doubt you will crave sugar, but rather than

relapsing with a king-size candy bar or soft drink, satisfy

your urge with an antioxidant-packed chocolate bar with

a 70% cocoa content (80% is too bitter for me). Instead

of sneaking a super-sized soft drink for that caffeine high,

have some green tea, or naturally flavored warm teas

(without sugar or artificial sweeteners), which may still

contain caffeine but in much smaller amounts. Or enjoy

a soft drink alternative like Zevia, which can be found

at Whole Foods and other health food stores. For all my

product choices, visit BellyFatFree.com/GoodBad.

3. Get active. I’ve discovered that the best “jackhammer” for

blasting away food addiction is exercise. Exercise releases

feel-good hormones throughout your body just like obe-

sity additives do. But instead of making you fat, exercise

burns fat. Soon enough you will become addicted to the

feelings you get from exercise. If you haven’t been active,

be sure to start out slowly. (Check out Chapter 9 for my

BFF Transformation Program.)


82 Belly Fat Free

4. Find a powerful reason to change. Here’s a cold hard

fact: If you don’t have a powerful reason for avoiding the

magnetic pull of obesity additives, they will continue to

rule your life forever. You need to have a reason to avoid

them. And that reason has to be more desirable to you

than anything else. Maybe you want to look breathtaking

for an upcoming reunion, graduation, wedding, vaca-

tion, or holiday. Maybe you want to fit into those “skinny

jeans” that have been collecting dust in the back of your

closet. Or maybe you have a serious health issue you want

to overcome. I don’t know what the exact reason is…but

you do. And when you harness the power of that reason,

eating an entire chocolate cake won’t be nearly as appeal-

ing. (Read more about this topic in Chapter 3.)

5. Get sleep. Exhaustion makes cowards of us all. There are

countless stories of men and women who were experi-

encing great weight loss results until they ran themselves

ragged and woke up 10 pounds heavier with a slew of

empty pizza boxes surrounding them. Make rest a prior-

ity. I suggest at least eight hours a night and moments of

planned relaxation throughout the day.

6. Avoid hunger, stay satisfied. If you make the mistake of

waiting to eat until you’re starving, you’re much more

likely to eat too much and make bad nutritional deci-

sions. Avoid this by keeping an emergency snack with you

at all times (such as a healthy nutrition bar, a handful of

almonds, or a piece of fruit). Eating a mini-meal every

three hours is one of the keys to the Belly Fat Free Eating

Program. (Get the scoop on the importance of mini-meals

in Chapter 7.)



7. Find your bliss. When you’re tired, angry, lonely, depressed,

or stressed, it’s easy to reach for a bag of toxic potato chips

to feed your emotions. When you start to feel negative

emotions overtaking your body…breathe. Take a moment

to do some yoga or stretches, clear your mind, reset, and

smile. This too shall pass. Emotional management is key

to avoiding junk food relapse.

BFF Assignment #3 q Operation Kitchen Makeover

Your third assignment, should you choose to accept it (and as long as you’re taking the time to read this book, you may as well get the most out of it), is to perform a BFF Kitchen Makeover. I’m talking about removing all of the toxic food and sludge that is destroying you and your family’s health and happiness.

The first step is to get “buy in” from your family. I can already hear some of you saying, “There is no way my husband/wife/child is going to let me throw out their favorite foods. There will be a revolt in my house if I do that!” Well, maybe it’s time for a revolt—a revolt against the monstrous food and beverage companies that have enslaved your family to their health-destroying chemicals.

In all seriousness, my best advice is to sit down and have a sincere talk with your spouse (or significant other) to explain what you’re learning in Belly Fat Free. Let him read a few chapters. Have him visit our Web site at BellyFatFree.com to learn about our mission to fight fat and slim down America. Then ask this question:


84 Belly Fat Free

“Don’t you agree this would help us as a couple and as a family?”

Then, as a united front (if you have children), have this same talk with them. Begin teaching them what you’re learning. Get them excited and involved in helping you choose better food and beverage alternatives. Focus on health, not weight loss. Do this as a family project. I can’t think of anything more valuable to the long-term health and happiness of you and those you care about most.

The next step in this BFF Assignment is for you and your family to go into your kitchen and start tossing all of the food and beverages that contain obesity additives within the first five ingredients of their food labels. (Remember, ingredients are listed on the label in order from the most abundant to the least. The ultimate goal is to altogether stop eating these bad additives, but reducing your intake of them is a big step in the right direction.)

Also, don’t forget to have fun while you’re doing this. Let everyone pitch in to help make the family healthier. Donate the foods you’ve decided to discard to a local food bank. But whatever you do, get it out of your house. After all, out of sight, out of mind, right? (Incidentally, that’s why watching constant junk food commercials on TV has been proven to make us fatter.)

Finally, visit your local grocery store to find versions of your favorite foods that don’t contain the following:



Buy This, Not That

Now that you’re in Junk Food Rehab, I’ll let you in on some

alternative choices that will allow you to indulge in some great-

tasting foods that are low in obesity additives.

I’ve put together a very extensive free report full of “Belly-

Bulging” brands of foods and “Belly-Reducing” brands of foods—

the good, bad, and ugly choices. Unfortunately we don’t have

Obesity Additives Reminder1. Stripped Carbohydrates (listed as sugar, flour,

enriched white flour, white flour, enriched bleached flour, enriched wheat flour, wheat flour, semolina flour, white rice, maltodextrin, glu-cose, high fructose corn syrup (HFCS), fructose, sucrose, dextrose, and levulose)

2. Artificial Sweeteners (listed as Splenda (sucra-lose), NutraSweet (aspartame), Sunette (acesul-fame K), and Sweet ‘N Low (saccharin)

3. Added Caffeine in soft drinks and energy drinks (a few cups of green tea or coffee each day are fine)

4. High Saturated Fats (also listed as partially hydro-genated oils and trans fats)

5. MSG (also labeled as monosodium glutamate)

6. Excess Alcohol (if you must, one to two drinks per week)

7. Excess Salt/Sodium in chips, crackers, canned food items, pickles, various cheeses, pretzels, condiments, and salted nuts.


86 Belly Fat Free

room in this book to include them all so visit BellyFatFree.com/

GoodBad for your free special report today.

The Great Organic Debate

Although organic is often more expensive, it’s also healthier—

you won’t find “toxic chemicals” in most organic selections. I shop

at Whole Foods, but keep in mind that most grocery stores, and

even Wal-Mart food centers, now have many organic food options

at affordable prices. Check out BellyFatFree.com/GoodBad for

details.

What’s more, to avoid the unwanted antibiotics and growth

hormones found in animal products these days, I buy all of my

meat and dairy products from organic sources. To avoid pesticides

I buy all “exposed” fruits and vegetables organically, as well. I do,

however, buy fruits and vegetables that are protected by an exte-

rior barrier like a peel, rind, or husk from the local grocery store

if they’re more economical. (Examples of these include: melons,

citrus fruits, corn in the husk, and bananas.)

A non-profit group called The Environmental Working Group

releases an annual report of the fruits and vegetables that are most

likely to contain pesticides. They dubbed this group the “dirty

dozen” and collect their information from more than 87,000 gov-

ernment tests. The most recent report shows that peaches top the

list for most pesticides. Others include: apples, bell peppers, celery,

cherries, nectarines, strawberries, kale, lettuce, imported grapes,

carrots, and pears. So be sure to buy these produce items organically.

On the other hand, the 15 fruits and vegetables that are least

likely to contain pesticide residue include: onion, avocado, sweet

corn, pineapple, mango, asparagus, sweet peas, kiwi, eggplant,

papaya, watermelon, broccoli, tomato, sweet potato, and cabbage.



You can save money by purchasing these items at a regular grocery

store, if need be.

If your local organic markets are too expensive for your budget,

don’t despair. As a general rule, make sure to avoid purchasing a

lot of processed foods and take care to thoroughly wash your fruits

and vegetables. The important thing is to surround yourself with

high-quality foods to nourish (not addict) your transforming body.

Grapefruit Is Great FoodThe grapefruit diet that was so popular several years ago is a fad diet that refuses to go away. Consisting of mainly grapefruit (plus a little protein), it is a definitively unbalanced plan. However, recent scientific evidence shows that a grapefruit a day may indeed keep the body fat away.

Full of fiber (12 grams per whole grapefruit) and low on the glycemic index (meaning it digests slowly), grapefruit packs a lot of antioxidant punch in a small package. A recent study from the Scripps Clinic in San Diego studied the effects of both grapefruit extract and fresh grapefruit on 100 obese volunteers. After eating just 1 ½ grapefruits daily for 12 weeks, the fresh grapefruit group lost an average of 3.5 pounds while the placebo group lost less than half a pound.

Note: Grapefruit has been shown to prevent the absorption of several types of medications, so if you take any regular medications and would like to start incorporating grapefruit into your diet, check with your pharmacist or doctor first.


88 Belly Fat Free

The BFF Grocery ListTo help you with your grocery shopping, I’ve created the Belly

Fat Free Grocery List. This list of healthy and slimming foods goes

hand-in-hand with the BFF Eating Plan (which you’ll learn more

about in Chapter 7). Simply choose the foods you need to buy

from this list and you’re on your way.

Tip: Natural fruits, vegetables, lean meats, grains, and low-fat dairy products are going to be your best bets to avoid obesity additives, decrease body fat, and increase health and energy. Most of these ingredients are found on the outside perimeter of your local grocery store. When you start dipping into the interior grocery store aisles, you’ll begin to find man-made, pre-packaged foods that are chock full of fattening and addicting chemicals.

Dairy ❑ Butter (regular or yogurt-

based; no margarine— it contains trans fats)

❑ Cheese (1% or less) ❑ Cottage cheese (1% or less) ❑ Milk (skim or 1%; try

unsweetened almond milk, as it’s low in sugar)

❑ Sour cream (reduced or no-fat)

❑ Yogurt (1% or less; low-sugar)

Proteins ❑ Bass ❑ Beef (extra-lean ground; try

to eat organic, grass fed) ❑ Bluefish ❑ Buffalo

❑ Chicken breasts (free range) ❑ Cod ❑ Crab ❑ Eggs or egg substitutes ❑ Elk ❑ Grouper ❑ Haddock ❑ Halibut ❑ Lamb loin ❑ Liver (beef, calf, or chicken) ❑ Lobster ❑ Mahi-mahi ❑ Orange roughy ❑ Perch ❑ Pork tenderloin ❑ Red snapper ❑ Roast (arm or chuck) ❑ Salmon ❑ Scallops



❑ Scrod ❑ Shrimp ❑ Sole ❑ Sirloin (ground) ❑ Soy burger patty ❑ Steak (club, flank, round,

sirloin, tenderloin, or T-bone filet; all fat trimmed)

❑ Swordfish ❑ Tilapia ❑ Trout ❑ Tuna (water-packed) ❑ Turkey breasts (extra-lean

ground) ❑ Venison ❑ Whitefish ❑ Yellow Tail

Color Carbs (Fruits) ❑ Apples ❑ Apricot ❑ Berries ❑ Cantaloupe ❑ Cherries ❑ Clementine oranges ❑ Grapefruit ❑ Grapes ❑ Honeydew melon ❑ Kiwi ❑ Lemons ❑ Limes ❑ Mango ❑ Nectarines ❑ Oranges ❑ Papaya ❑ Peaches ❑ Pears

❑ Pineapple ❑ Plums ❑ Prunes ❑ Tangerines ❑ Watermelon

Color Carbs (Vegetables) ❑ Asparagus ❑ Artichokes ❑ Bean sprouts ❑ Bell peppers ❑ Beets ❑ Broccoli ❑ Brussels sprouts ❑ Cabbage ❑ Cauliflower ❑ Celery ❑ Chard ❑ Cucumbers ❑ Collard or mustard greens ❑ Eggplant ❑ Garlic ❑ Kale ❑ Lettuce, endive, mixed

greens ❑ Mushrooms ❑ Okra ❑ Onions ❑ Peas ❑ Radishes ❑ Rhubarb ❑ Spinach ❑ Snow peas ❑ String beans ❑ Yellow squash ❑ Tomatoes ❑ Zucchini


90 Belly Fat Free

Energy Carbs ❑ Bananas ❑ Beans, lentils, or peas ❑ Bread (100% whole grain) ❑ Corn ❑ Couscous (whole wheat) ❑ Crackers (whole wheat like

ak-mak, Kavli, Ryvita®, or Wasa®)

❑ Cream of wheat (long-cooking—not instant)

❑ Flour (whole wheat) ❑ Oatmeal (whole oats) ❑ Pasta (whole grain) ❑ Potatoes (red or sweet) ❑ Quinoa ❑ Rice (brown or wild) ❑ Tortillas (whole wheat,

corn, or spelt) ❑ Wheat germ

Good Fats ❑ Avocados ❑ Almonds (raw, dry roasted,

or almond butter)

❑ Cooking spray (olive oil) ❑ Flaxseeds or flaxseed oil ❑ Udo’s Oil or Barlean’s

Omega Swirl Oils ❑ Olive oil ❑ Peanut butter (natural) ❑ Pumpkin seeds

❑ Walnuts

Condiments and Spices ❑ Ketchup (HFCS-free) ❑ Cinnamon ❑ Herbs (fresh) ❑ Mustard ❑ Salad dressing (no MSG, no

corn syrup) ❑ Salsa ❑ Spices ❑ Syrup (HFCS-free) ❑ Tabasco (or your favorite

hot sauce) ❑ Turmeric ❑ Vinegars

Now you’re in the know about the deadly obesity additives

hidden in the foods and beverages you’re eating and drinking.

Hopefully your BFF Kitchen Makeover assignment is under way,

ridding your home of all those dangerous obesity additives so you

can free yourself from belly fat. If not, be sure to start cleaning out

your refrigerator and cupboards before we move on to the next

chapter. Remember, I will show you what common food products

are bad and what brands to replace them with in the report at

BellyFatFree.com/GoodBad.



Deceptive Food Labels

Want proof that the government doesn’t always have our best interest in mind? Look no further than food label laws. Get this: The government controls how our foods are labeled, right? So how can a can of cooking spray, which is 100 percent fat, claim that it contains zero grams of fat per serving?

That’s a darn good question, and the answer is that our government allows food manufacturers to adjust the serving size on their labels and then round down the number of fat grams. In this case, the cooking spray manufacturer says that a serving size is only one-third of a second; thus there is no fat per serving. This is totally misleading. After all, everyone knows that when you coat a pan with cooking spray it usually takes several seconds.


92 Belly Fat Free

What’s more, many products’ packaging would lead consumers to believe they are trans fat-free. Look a little closer, though, and you’ll see partially hydrogenated oil on the ingredient list—which just happens to be public enemy number one when it comes to trans fats. So what’s going on, anyway? Well, food label laws allow manufacturers to say that a food is free from trans fats (on a per-servings basis) if the amount of trans fats is 0.5 grams or less. This means all the food manufacturers have to do is reduce the serving size to a level where they can round down and make the trans fat-free claim. That’s akin to saying a nibble of watermelon is free from water. It makes no sense.



Here’s another example. Lean ground turkey, a great choice, right? After all, it’s turkey and it says 15 percent fat (or 85 percent fat-free) right there on the packaging. Wrong again. First of all, that 15 percent fat refers to the turkey being 15 percent fat by weight (in grams), not by calories. Remember, a gram of fat equals nine calories. A gram of protein and carbohydrates equals only four. So although a gram of fat weighs the same as a gram of protein or carbohydrate, its calories are more than double.

When you look at the food label, you will quickly see that four ounces of this ground turkey has 20 grams of protein and a whopping 17 grams of fat. That’s about as much as a greasy fast food hamburger. Not to mention that many people will eat double the recommended serving size in one sitting. Upon further examination, you’ll also see that each 4-ounce serving has 220 calories, 150 of which come from fat


94 Belly Fat Free

(150 ÷ 220 = 0.68 or 68 percent). This means that this “lean” ground turkey is 68 percent fat. Yuck.

On the other hand, if you were to buy lean ground turkey that contains only white breast meat, you’d only be eating 0.5 grams of fat per 4-ounce serving, with only 4 percent of the total calories from fat (5 ÷ 120 = 0.04). This is a great choice.

So what does all this mean? Should you bring a calculator to the grocery store with you? Well, sure. Why not? After all, it is your body and health we’re talking about here. If nothing else, look at the total calories listed on the label and compare that with the calories from fat listing. If a 100-calorie serving size has 50 calories from fat, you know it’s 50 percent fat and you should make a better choice. Don’t let the food manufacturers get in the way of the body you deserve!


BFF Success StoryKyle: A New Lease on Life Personally

and Professionally

At age 35, Kyle Bonnstetter was your average desk-job junkie,

slowly watching his youth (and his stomach muscles) disappear.

Kyle hadn’t been in good shape since college, and he wasn’t living

up to his potential. Not even close. Kyle says, “When I think about

it, my lifestyle was destroying every area of my life.”

Kyle had tried every workout. He’d bought every pill and tried

every fad diet that came along for five years before successfully

changing his body…and his life. Before he found Belly Fat Free, Kyle would manage to lose some weight every once in a while. But

the minute he started eating “normally,” he’d gain it all back…and

then some. Then he’d get angry at himself and live on nothing

but beer and pizza until he had no more pants to wear and was

forced to do it all over again. Kyle always ended up tired, fat, and

frustrated.



Finally, Kyle learned how to lose weight the right way with

the Belly Fat Free Program. After just seven days, people at work

noticed Kyle was losing weight. He noticed his abs starting to

re-emerge, and after 28 days he had lost more weight than in the

past five years combined! Changes trickled into other parts of

Kyle’s life as well, as he became more productive at work. These

fast results really boosted his confidence and kept him motivated.

Ultimately Kyle lost 37 pounds in just 12 weeks. Now, he can

finally walk into a room with his chin up. Kyle’s results go way

beyond just weight loss, though. He says, “People respect me and

I respect myself. With my newfound confidence, I finally found

success at work and in my personal life. I just took a VP position

at my firm, I’m driving a new car, and just moved into a brand

new house. Plus, I found my dream girl and married her. Life has

never been sweeter!”


97

Chapter 5

Drug Deals and Slim Scams

Now we’ll turn our attention to some of the other big money

companies and institutions that work diligently day in and day out

to ensure America gets and stays fat. We’ve already seen how food

manufacturers contribute to the problem; now we’ll take a look

at how the big pharmaceuticals and weight loss scam companies

do their part in propelling the obesity conspiracy.

Drug DealsAs we briefly touched upon at the beginning of Chapter 4,

giant pharmaceutical companies don’t make their money by

curing what ails you. No, their profits come from ensuring you and

thousands like you remain pill-popping clients for life. So when

you go to a doctor with symptoms that may be weight-related,

they don’t give you a step-by-step plan for losing that weight. What

they will do is start prescribing all sorts of different medications

that many times are nothing more than dangerous Band-Aids

designed to mask your real underlying problem—excess body fat

caused by food addiction and lifestyle choices.


98 Belly Fat Free

It doesn’t stop with pills either. Recently doctors have been

promoting procedures as well, some of which may be even more

dangerous and unnecessary than the pills mentioned earlier in this

chapter. “Restriction” surgery, for example, severely reduces the

amount of food the patient can eat and also slows the speed with

which food can leave the stomach. This surgery comes in a couple

different versions. The first, commonly known as LAP-BAND®,

can be surgically adjusted over time; vertical banded gastroplasty

(also known as “stomach stapling”) is permanent.

The most common weight reduction surgery in America

today is the Roux-en-Y gastric bypass procedure. 140,000 desper-

ate overweight patients turned to this surgery in 2005 alone. For

this procedure, the surgeon opens the abdomen, creates a smaller

Check-in

Did you complete your third BFF Assignment (page 83), ridding your house of all the obesity additives that are destroying your shape, health, and energy levels?

If not, why not? As your BFF Coach I strongly encourage you to take action right away. After all, the health of you and your loved ones is hanging in the balance.

I hope you’ll do that important assignment soon. (And by the way, if you’re having some trouble with your family revolting against the idea of you tossing their favorite foods and exchanging them for different versions, take a moment to visit our forums at BellyFatFree.com to get support and advice from our members. We’re all waiting to help.)

Drug Deals and Slim Scams 99


stomach pouch with a stapler device, and connects it to the small

intestine. The upper part of the small intestine is then reattached

in a Y-shaped configuration. This surgery reduces the absorption

of food and decreases the available size of the stomach.

According to the Mayo Clinic (MayoClinic.org), possible risks

associated with weight-reduction surgery include:

m Pneumonia (risk increases post-operation)

m Blood clots in the leg

m Infections

m Hypoglycemia

m Leaks in the staple lines at the stomach

m Ulcers

m Hernia

m Anemia (due to deficiency of iron or vitamin B12)

m Neurological complications (from vitamin B12 deficiency)

m Kidney stone disease (due to changes in how the body

absorbs calcium and oxalate)

m Possible bone disease (due to mineral or vitamin D

deficiency)

m Dehydration

m Body aches

m Exhaustion or lack of energy

m Feeling cold in temperate conditions

m Dry skin

m Hair thinning and hair loss

m Changes in mood

m Relationship issues


100 Belly Fat Free

Doesn’t this seem a bit too risky and extreme to you? It sure

does me. And that’s why I’m on a crusade to get Belly Fat Free out

to the doctors of America (more on this in a minute).

So here’s a question for you: What happens to these hundreds

of thousands of good folks who get gastric bypass but still can’t

control their appetites because of an underlying food addiction?

Well, in some cases, patients literally burst their new stomachs,

not surprisingly creating huge health risks. What’s more, over

time, many put the weight back on because they begin to stretch

out their surgically reduced stomachs. After all, because these

surgeries don’t always involve education or the formulation of

new, healthier habits, patients continue eating the same addictive

foods they were consuming pre-surgery, which practically forces

them to continue overeating.

Before finding BFF, many of my students considered going

under the knife for these types of stomach-slaughtering surger-

ies (some even went so far as to have their

surgeries scheduled). Luckily, they learned

how they could naturally “shrink” their

stomachs (learn how in Chapter 7) and

how to overcome their addictions to obe-

sity additives, ultimately losing the weight

without surgery.

Don’t get me wrong—I don’t mean to

give doctors a bad rap. Most doctors are

very concerned with the health of their

patients and want to help them as much

as possible. However, they’re simply not

trained in the area of weight loss. In fact, most doctors aren’t

required to take even one nutrition or exercise class during their

entire medical education. That’s completely insane.

Most doctors aren’t required to take even

one nutrition or exercise class

during their entire medical education. That’s completely

insane.



Here’s a quick story to illustrate my point. I have a friend

named Dan who is a doctor. We went to college together and had

many of the same science classes (although, in retrospect, Dan

wasn’t required to take any classes that focused on nutrition or

exercise like I was). I recently ran into Dr. Dan at a class reunion,

where we started discussing the obesity epidemic in America. Dr.

Dan told me his biggest problem is the constraints that result from

having only five to 10 minutes to spend with each of his patients.

Obviously, this isn’t enough time to teach anyone how to follow

a proper eating and activity program.

What’s more, Dr. Dan also said that he didn’t feel comfort-

able teaching his patients about exercise and nutrition because

he was overweight himself. Also, he hadn’t taken any classes on

nutrition throughout his entire medical schooling. (Note: A recent

study showed that, like Dr. Dan, more than half of all doctors are

overweight.)

Of course, I was completely floored by Dr. Dan’s confession.

He went on to explain that when an overweight patient comes in

to see him, all he does is prescribe a medication or two to “cover

up” the side effects. He also admitted this was despite the fact that

he knew the real problem was the person’s weight and the foods

they were eating. Alternatively, Dr. Dan refers many obese patients

to other doctors who specialize in gastric bypass surgeries.

When I informed Dr. Dan that effectively all he’s doing is cre-

ating lifelong customers for the drug companies and (sometimes)

promoting unnecessary surgeries, he agreed wholeheartedly and

admitted that he was quite ashamed he wasn’t doing all he could

to help his patients. Dr. Dan was all ears when I explained the Belly

Fat Free strategies I’ve taught my students. We exchanged contact

information, and I followed up by sending him a few Belly Fat Free

books to make available in his office waiting room.


102 Belly Fat Free

A week later Dr. Dan called and said all of the books I’d sent

him were already gone. He asked if he could get more copies so

he could personally give them to his patients who wanted more

information on how to lose weight the right way. Of course, I

agreed and shipped him 50 more books.

Well, within a few weeks Dr. Dan called again, this time to

report that many of his patients were losing impressive amounts

of weight during the first week. He was amazed.

Dr. Dan went on to explain that he’d recently gone to a medical

conference and, while presenting, he had shared his recent suc-

cess stories with dozens of other doctors, calling for them to join

him in standing up against the overmedication of America. He

told me to expect calls from physicians around the nation who

wanted to help their patients lose weight without medications or

procedures, too.

Sure enough, a few days

later, my office started getting

flooded with requests for Belly

Fat Free. These good doctors

were thrilled to have real, sci-

entifically backed information

to help their patients achieve

their weight loss goals.

Soon, we started getting

reports from various doctors

whose patients had begun

losing weight while follow-

ing the healthy BFF lifestyle.

What’s more, some doctors

reported that some of their

patients were able to lower (or

Soon, we started getting reports from various

doctors whose patients had begun losing weight

while following the healthy BFF lifestyle. What’s more,

some doctors reported that some of their patients

were able to lower (or even completely stop

using) a variety of different medications since losing

their excess weight.



even completely stop using) a variety of different medications since

losing their excess weight. (Note: Never stop taking a medication

without your doctor’s supervision.)

Doctors were even giving Belly Fat Free to the parents of over-

weight and obese children so they could take action to increase

their children’s health and self-esteem. I can’t tell you how proud I

am of these parents for stepping up to make such a dramatic, posi-

tive impact on their children’s lives. After all, studies show that 80

percent of overweight children become overweight adults. And the

only way to stop this vicious cycle is through applied knowledge.

BFF Assignment #4 q Operation Health Evaluation

This week I want you to call your doctor to schedule a complete health evaluation. Ask her to do blood work, and talk frankly to her about health issues that have been concerning you. Ladies, get a breast exam. Men, get your prostate checked. If you’re 50 years or older or are in a high-risk category, get screened for colon cancer. I want to make sure you’re in great health. And if you aren’t, I want your doctor to catch it early so you have the best chance of getting healthy as quickly as possible.

Have your doctor review the medications you’re taking and ask about the possibility of reducing or getting off these medications altogether (always with your doctor’s supervision) as you begin to lose weight and elevate your health.


104 Belly Fat Free

Slim ScamsWe’ve discussed the greasy food manufacturers and the drug

giants, two of the industries that benefit most from keeping

America obese. Now I want to talk about the weight loss scam

artists who are preying on your hopes and dreams.

I’m sure you’ve seen it yourself. It seems every time you turn

on your TV, open a magazine, or listen to the radio, there’s a

new “weight loss breakthrough” being touted. People get excited.

Rumors spread that Hollywood celebs are using the latest and

greatest product, whatever it may be. Magazines and TV shows start

talking about this new fat-fighting breakthrough, using it to sell

issues and get ratings. Soon, overweight Americans begin spend-

ing their hard-earned money to purchase the product in droves.

Keep the results from your health evaluation—I’d love to hear about your success. I know you will be amazed at the changes in your cholesterol, triglyceride levels, blood pressure, and pulse rates as you progress with the Belly Fat Free Program. When you follow BFF, I’m convinced you’ll also see a dramatic transformation in your weight, energy levels, skin, hair, and even your mood.

And while you’re visiting your doctor, be sure to talk to her about Belly Fat Free. Let her know you’re following a safe and balanced program to lose weight the right way—by replacing bad foods with good foods and being more active.

By the way, help us spread the word by telling your doctor she can get a complimentary copy of Belly Fat Free by e-mailing us at [email protected].



You too try this breakthrough product, but either nothing

happens at all or you lose a few pounds, only to discover that the

plan or product is impossible to use or to follow for life. (By the

way, you should know that some diet plans and products even

cause you to gain weight in the long run.) Rebound weight gain

will only make you feel more disappointed and ashamed of your

body than you were to start off with.

Weight Loss Scams Revealed

I’m sure you’ve experienced this scenario several times through-

out your life. That’s why I want to help you overcome these weight

loss rip-off artists. I want to expose their sneaky tactics so you no

longer fall victim to their overhyped promises and snake oil prod-

ucts. Following is a list of today’s top five weight loss scams.

Scam #1: Ab-zapping belts and gadgets.

Everyone wants a flat stomach and six-pack abs. That’s why

greedy advertisers constantly toy with our emotions, coming out

with all sorts of abdominal gadgets, gizmos, and contraptions that

allegedly transform our beer bellies into amazing works of art…

and overnight to boot! If only it were that easy. But the reality is, it’s

just not. Despite this, millions of these products are sold every year.

Hands down, the strangest ab scam is the electronic belt that

wraps around your stomach and electrifies your midsection.

Allegedly this shock to your abs magically does away with belly

fat, and almost instantly you’re left with an amazing six pack. It’s

a miracle! Yeah, right. If refining abs is really this easy, why don’t

we all go stick our fingers in a light socket and become instantly

slim? (Disclaimer: I’m not being serious, of course.)


106 Belly Fat Free

When you see great-looking models wearing these ab belts on

TV, keep in mind that this is probably the first time they’ve ever

used the belt. Furthermore, know that the real way they developed

an amazing midsection is by combining and timing their foods

properly, avoiding high amounts of obesity additives, and moving

their bodies intensely to burn stored body fat.

All those ab machines you see are really just a waste of your

hard-earned money. The truth is, you can’t spot reduce fat from

your stomach by doing ab exercises with gadgets and gizmos.

Think about it. Do you really think that you’re going to be able to

lie back in a “lounger” and rock your way to a set of spectacular

abs in just a few minutes per day? Not a chance.

Ab loungers, rockers, swivels, gliders, beanbags…they’re all a

waste of time and money. I can’t tell you how many homes I’ve

been to that have these contraptions gathering dust in a closet or

basement. (Maybe you have a few?) No matter what these adver-

tisers say, instead of buying these crazy ab thingamajigs, you’re

much better off following the simple whole-body activity program

explained in Chapter 9.

Scam #2: Restrictive diet plans.

Here’s a tip: If you can’t follow an eating program for life, then

you’re setting yourself up for failure before you’ve even begun.

Even if you do lose a few pounds initially, all the weight will come

back and, most likely, you’ll end up more overweight than you

were when you started.

Cabbage soup diets, grapefruit diets, liquid diets, no-carb diets,

no-fat diets, all-protein diets, soup diets, banana diets, black bean

diets, Hollywood diets, marshmallow diets, they all have one thing

in common—they don’t work for long.



The reason? They’re not a balanced, lifelong strategy. I can’t

tell you how many thousands upon thousands of letters, e-mails,

and phone calls I’ve received over the years from desperate men

and women who have tried the craziest diets you can imagine.

It truly breaks my heart every time I hear one of these stories.

After all, I’ve struggled with weight issues throughout my life

and I’ve watched all my family members—my grandparents,

father, mother, aunts, uncles, cousins, and two sisters—struggle

with their weight as well.

I know what it’s like to get ripped off. I know what it’s like to

feel desperate and hopeless. I know what it’s like to spend money

you don’t have on the hope of a body you can finally take pride

in. But please folks, I beg you, the next time you hear about a new

breakthrough diet plan or product, keep just one thing in mind:

if it’s not something you can do for life, you’re not going to have long-term success.

Scam #3: “Too-good-to-be-true” weight loss miracles.

If a diet plan or product tells you you’re going to experience

“overnight results,” turn around and run as fast as you can. I

promise you it’s a lie.

On a healthy weight loss program, most people lose an average

of two to four pounds per week, depending on their weight, age,

Tip: Any successful eating program will include a wide array of fresh fruits and vegetables, grains, lean sources of protein (like low-fat meats or beans and nuts for vegetarians), and low-fat dairy products. If it doesn’t, don’t bother. You’re just setting yourself up for heartache.


108 Belly Fat Free

gender, and body chemistry. During the first few weeks, heavier

individuals can lose seven or more pounds. (Note: Most people

lose more weight in the first few weeks of any diet than they do

in subsequent weeks.) What’s more, if someone doesn’t have a lot

of weight to lose, they’ll lose weight a little slower than someone

who has a great deal to shed.

That’s why some of the heavier contestants on TV shows like

The Biggest Loser start off losing 10 to 15 pounds (or more) the first

week. Sure, a lot of the weight they initially lose is water weight,

but most of these men and women are also used to stuffing their

bodies with thousands of excess calories each day. So when they

get on a program where they’re replacing bad foods with healthier

alternatives and taking in the right amount of calories, they’ll

lose a great deal of weight quickly. (Not to mention they exercise

nonstop on that TV show.)

In the category of “too-good-to-be-true” weight loss miracles,

you typically see a lot of products such as liquid diet drinks, diet

patches, and diet pills. Now I’ve got to be honest, some diet pills

are truly backed by scientific research and they may help speed

up a sluggish metabolism or provide the nutrients you may be

lacking to help you burn fat faster.

But make no mistake, there’s no such thing as a magic bullet to instantly turn you “celebrity slim” overnight. The real weight

loss comes from changing what you eat (removing the obesity

additives), when you eat, and your activity level. Period. (By the

way, in Chapter 8 you can find my favorite picks for scientifically

backed weight loss supplements that may help support and accel-

erate your weight loss efforts.)

And here’s another tip: diet patches plain don’t work—at

least not the ones advertised by fly-by-night companies on the

Internet and in some vitamin retail stores. You see, most of these



diet patches don’t contain any fat-fighting ingredients at all. And

even if they did, there’s no way your skin could absorb these

ingredients—they’re just too large, plain and simple. It’s kind of

like trying to eat lunch by lying down and placing a sandwich on

your stomach; it’s just not going to get to where it needs to go.

Don’t waste your money.

Scam #4: Most pre-packaged diet foods and processed “fat-free” foods.

In theory, I like the idea of pre-packaged meals to assist in

weight loss. They help keep portion sizes down, thus reducing

the amount of calories eaten. But unfortunately that’s about all

I like about them.

You see, most of these pre-packaged foods (along with most

processed “fat-free” foods) contain a wide array of obesity addi-

tives, such as high fructose corn syrup, refined sugars, MSG, and

saturated fats. Plus, most of these foods are low in protein, which

you need to stimulate your metabolism and build muscle tone. Not

to mention the fact that they’re packed to the gills with sodium,

which can cause water retention and bloating.

In other words, most pre-packaged and diet foods I’ve seen out

there are really low-quality “dead foods.” Plus, they are extremely

expensive.

Here’s a question for you: What do you think happens when

someone stops buying these pre-packaged foods? If she hasn’t

learned the proper way to combine foods and time her food intake,

chances are she’s going to return to her normal eating patterns

and gain all that weight back.


110 Belly Fat Free

So if you’re thinking about using pre-packaged foods because

of the convenience factor, just be sure to look at the ingredients

and compare them to my list of obesity additives to make sure

you’re not consuming the wrong types of foods. After all, many

pre-packaged diet foods are stuffed with obesity additives.

What’s more, be sure to learn how to properly combine your

foods and time your food intake (which we’ll cover in Chapter

7) so you have the knowledge to lose weight and maintain that

loss in the future, even when pre-packaged foods aren’t available.

Scam #5: Celebrity or fake doctor-endorsed diets.

Companies pay celebrities big money to promote products

they oftentimes never even use. Here’s a rule of thumb: If you

wouldn’t trust the celebrity in question to babysit your children,

or balance your checkbook, don’t trust her advice about a weight

loss product. Especially when you know she’s being paid to say

what the company wants her to say. Just because an actress used

to star in your favorite TV sitcom, doesn’t mean she’s qualified to

give you weight loss advice. Remember, she has a whole behind-

the-scenes team helping her get and stay slim.

Even worse than celebrities, some doctors are for hire. When

you see an advertisement that features a doctor you’ve never heard

of touting some new weight loss breakthrough, remember that

he’s being paid. And, just like some celebrities, there are doctors

out there that will say anything for a buck or two. Besides, many

of these “doctors” aren’t the kind of medical professionals that

the word conjures up. Many are doctors of dentistry, doctors of

literature, or doctors in other fields that have little education in

the areas of nutrition or weight loss.



So there you have it. The top five weight loss scams to avoid.

Your next step is to find a powerful reason to transform your body.

I wonder what yours will be?

BFF Assignment #5 q Operation Scam Scrap

Here’s a simple assignment. Go through your home and collect all the weight loss scams we’ve just covered that are hiding in your closets, shelves, pantry, garage, and under the beds. Now scrap them. That’s right, throw them away. Whatever you do, just get them out of your home.

Believe me, there’s something very therapeutic about doing this. You probably feel taken advantage of each time you see one of these scams in your personal space. Or you may feel like a failure because they didn’t work for you.

It’s time to move on and free yourself of these negative influences. It’s time for a new beginning and real results. It’s time for a new you. Sound good?



BFF Success StoryTom: Father of Seven Slims Down and

Discovers Inner Rock Star

Before 55-year-old photographer Tom Potsko made a com-

mitment to Belly Fat Free, he gave the entire program a thorough

checkup and took it to his doctor for a second opinion. Not only

did his doctor approve the program, he loved it. “This is exactly

the way weight loss should be done,” Tom’s physician told him.

Tom also looked into a calorie-counting weight loss program,

but he wondered, “Why do all the work of counting and adding

up calories when the Belly Fat Free Cup Method™ (see Chapter 7)

is so much easier and accomplishes the same thing?”

So Tom dove in, following the BFF Eating Plan™. However,

the exercise program presented a challenge. In 1996, Tom had hip

replacement surgery and he had also suffered from rheumatoid

arthritis for more than 20 years. In the past, the pain inhibited

his exercise plans and, in fact, had put the kibosh on his previous

weight loss attempts. But with the support of the BellyFatFree.com



community and the chance to win cash and a Caribbean cruise

on the line in the BFF Challenge, Tom worked his way through

every single difficulty that arose along the way.

“After the first six weeks, I lost 44 pounds and I decided I

wanted to add upper-body exercises,” he explains. “But having a

left wrist nearly fused by arthritis and tendonitis, my options were

limited. I chose lightweight barbells and some static exercises and

hoped for the best. By week eight, the tendonitis pain started to

fade, and I’ve had no pain since week nine. Now I’ve joined a gym

so I can continue my muscle toning.”

Tom decided to skip the optional weekly splurge meals (see

Chapter 7). He said pasta is a big trigger for him, and it was easier

if he didn’t eat it at all. Twice during the 12 weeks, Tom’s wife made

her special spaghetti and he overate. “I had to work out extra hard

after those meals. I adore her chili, too. So for me, it was best to

avoid those foods.”

Tom’s persistence paid off. After just 12 weeks he dropped 65 pounds of fat, trimmed 21½ inches from his body, and is down eight pant sizes. His cholesterol went down from 238 to 172, and his

triglycerides dropped from 111 to 64. Those are the numbers. But

the real story is how Tom’s life changed right along with his weight.

With his newfound energy, Tom no longer nods off during the

afternoon. At night, he quickly falls into a peaceful sleep. No longer

embarrassed about his weight, he is looking forward to a summer

family reunion and a wedding. He walks the hills by his home with

his grandchildren, no longer slowed down by an oversized belly.

And speaking of getting out and pursuing new interests, Tom

hooked up with some friends and he now sings in a rock and roll

band. How cool is that?


114 Belly Fat Free

115

Chapter 6

The BFF Commandments

Wouldn’t it be fantastic if you could count on the constant

barrage of information and advertisements about weight loss to

be 100 percent true? It’s a shame, but unfortunately it doesn’t

work that way.

Throughout the years, I’ve discovered that many people are

extremely confused, frustrated, and downright misinformed when

it comes to losing fat and shaping up—and who can blame them?

After all, almost everyone is feeding us false information. And

that’s unsettling…not to mention detrimental to our collective

health and belly bulge.

Weight Loss Lore

From the money-hungry advertisers who (as discussed in

Chapter 5) are constantly peddling all sorts of “breakthrough”

weight loss gimmicks and gadgets to celebrities pushing ridiculous

diets (that they don’t follow) to the deep-seated myths that have

been passed from one generation to the next, we’re constantly

bombarded with inaccurate information. Some of which makes

us even fatter and unhealthier.


116 Belly Fat Free

Even most medical doctors don’t have a clue about how to really

lose weight and keep it off for life. They’ll say something like, “You

gotta eat right and exercise.” But what does that really mean?

Then there’s the giant food manufacturers discussed in

Chapter 4; these companies are adding all sorts of addictive,

hunger-inducing chemicals to food to keep your waistline and,

more importantly, their profits growing.

It’s no wonder that nine out of every 10 people who try to lose

weight fail. (And that, my friend, is why I’m working so hard to give

you the real scoop.) Have you failed to lose weight in the past? If

so, it’s quite possible that the failure wasn’t really yours (although,

trust me, I know it feels that way) but rather the program you were

using. Believe me, no one can succeed while following bad advice.

It’s like trying to reach a specific destination with bad directions.

The BFF CommandmentsSo right here, right now, let’s set the record straight. Let’s clear

our minds of all the mumbo-jumbo and misconceptions that have

been force-fed to Americans over the years and replace them with

information that will empower you to attain that new Belly Fat

Free. The basics are included in the Belly Fat Free Commandments.

Commandment #1: Reduce sugar intake.

Out of all the obesity additives, sugar is public enemy number

one. On average, my calculations show that the typical American

eats 140 pounds of sugar per year—about 173 grams per day.

That’s one giant bag of sugar. It’s important to know that sugar

induces hunger and cravings because it wreaks havoc on your

blood sugar levels, causing them to rise, then fall. When you eat

sugar, a surge of a fat-storing hormone called insulin is released

The BFF Commandments 117


into your digestive tract. Insulin grabs hold of this sugar and stores

it as energy—and then the excess is stuffed into your fat cells in all

of those dreaded trouble spots—like your belly. As a result, your

blood sugar levels drop, causing more hunger and cravings. Then

the vicious cycle repeats.

And if that’s not enough to scare you off the stuff, recent stud-

ies have shown that sugar creates inflammation in your body that

is the cause of most disease. It lowers your immune system. It also

accelerates aging and wrinkles. Not to mention that studies now

say that sugar is as addictive as nicotine and cocaine. No wonder

we can’t get enough.

This is why, based on current research, I recommend that my

students limit their sugar intake to a max of 30 grams a day (includ-

ing natural sugars found in dairy products, fruits, and vegetables).

But don’t worry, I’m not recommending that you count sugar grams

all day. Instead, stick to the BFF Recommended Foods I outline in

Chapter 7 and you will naturally start consuming low amounts of

sugar without the hassle. By the way, if you want to see a listing of my

recommended low-sugar foods visit BellyFatFree.com/SugarFiber.

Commandment #2: Eat more fiber.

Did you know that fiber (along with fats and proteins) fights

belly fat by slowing down the absorption of sugar in the body

and it helps to cleanse the belly bulge (waste) that comes from an

overloaded digestive system?

Fifty percent of Americans aren’t getting enough fiber from

their daily diet. After all, the American Heart Association recom-

mends 25 to 30 grams of fiber per day to reduce the risk of heart

disease. However, most folks are getting only half of that, which is

causing digestive problems and increasing their risk of heart disease,



118 Belly Fat Free

Why is fiber so important for weight loss? Fiber-rich foods

make you feel fuller for longer, and they slow the digestion of

food so insulin (a fat-storing hormone)

is released into the digestive tract. Plus,

eating enough fiber (combined with

eight to 10 glasses of water a day) keeps

your digestive system running smoothly

and can clean out pounds of “internal

waste” that makes your belly bulge.

Forget all of those unhealthy laxatives

and cleansing detox pills you see advertised…all you really need

is an adequate amount of fiber, water, and probiotics.

My top choices for fiber-rich foods (more at BellyFatFree.com/

SugarFiber):

Fifty percent of Americans aren’t getting enough fiber from their

daily diet.

m Barley has 12 grams per ½ cup

m Beans like black beans, navy beans, refried, and lima beans

all have 6 or more grams per ½ cup

m Bran cereal has 13 grams per 3 to ½ cup

m Peas have more than 9 grams per ½ cup

m Corn on the cob has 5 grams per ear

m Strawberries have 4 grams per cup and raspberries have

more than 5, and blackberries have more than 7 grams

m Potatoes with the skin—a medium-sized spud has 5 grams

m Broccoli has 7 grams per ¾ cooked cup

m Oatmeal has 7 grams per ¾ cup

m Apples have 4 grams of fiber in the form of pectin

m Dried fruits like figs and pears have more than 10 grams

per ½ cup



Commandment #3: Replenish your good bacteria.

Your body is supposed to be home to trillions of tiny bac-

teria. And that’s a good thing. These beneficial microorganisms

serve important functions within the body, mainly within the

digestive tract. They do things like ferment foods that we cannot

digest (such as fiber), help with elimination, support the immune

system, prevent growth of harmful bacteria, and help the body

absorb vitamins and minerals. What becomes a problem is when

the toxins we have been consuming, as well as medicines like oral

antibiotics, have a detrimental effect on these natural bacteria,

also called “flora.”

Obviously, when the intestinal environment is compromised,

digestive side effects may occur. That’s why it is common for

people taking antibiotics to experience diarrhea, which a 2004

study from Pierre et Marie Curie University in Paris linked directly

to the change in gut flora. When “good bacteria” are killed, “bad

bacteria” are more likely to take their place and cause problems. A

study I talked about in the section on artificial sweeteners found

that eating food with Splenda for three months reduced the gut

flora in rats. (Maybe it does this in humans, too?)

I recommend adding probiotics and prebiotics to your diet

each day in order to maintain the best intestinal environment and

reduce your belly bulge quickly. “Probiotics” are foods that either

naturally, or because they have been added, contain quantities of

beneficial bacteria. “Prebiotics” are foods that contain fiber, which

provide nourishment for all those little bacteria.

I recommend sticking to sources that are as natural as possible.

Here are some good probiotic foods to consider, and remember,

most brands of yogurt contain excess sugar, HFCS, or artificial

sweeteners. Avoid them!


120 Belly Fat Free

m Stonyfield Farms Oikos Greek Yogurt (plain). Add a zero

or low-calorie natural sweetener like truvia™ or Z-Sweet®.

Add a high-fiber fruit like raspberries as a bonus.

m Lifeway Organic Kefir (plain). This is a drinkable yogurt.

Add a splash of vanilla and cinnamon from your spice

rack, plus a handful of your favorite high-fiber berries and

natural sweetener, if desired. Blend. This makes a great

nutrition shake!

As an alternative, consider trying one of the new shelf-stable

probiotic pills, such as Align (Aligngi.com), or Culturelle

(Culturelle.com).

Commandment #4: Eat tasty foods every three hours.

A common mistake dieters make is assuming they will lose

fat if they eat less frequently. Have you ever thought, “Hmmm…

maybe I’ll have just a small meal or two each day?” This seems like

a logical plan, right? Wrong.

Believe me, it’s the absolute worst approach. When you starve

your body, it begins to fight back by conserving fat and burning

muscle tissue. This dramatically slows your metabolic rate, which

in turn prevents fat loss. Losing muscle tissue also leads to a loss of

muscle tone and shape. Oh, and I should also mention that this

approach ultimately makes you look flabby, not firm.

What’s more, after a while a starvation diet makes you irritable,

less focused, tired, and weak. Your health is compromised and your

immune system is impaired, thanks to an inadequate supply of

health-promoting nutrients. After a few days, fierce food cravings

take over, binging follows, and you end up gaining back all of the

weight you’ve lost…and more.



But even that’s not the end of it. The next time you start

dieting, the vicious cycle starts all over again. Only now your

metabolism is even slower because, during the previous dieting

episode, calorie-burning muscle was burned for energy. (By the

way, each pound of muscle you lose while dieting causes you to

burn about 50 calories less per day.) So now you have to eat even

fewer calories than before to lose weight. (Ugh!)

This is what we call yo-yo dieting and it can wreak havoc on

your body. A better alternative to starving yourself or skipping

meals is to feed your body healthy foods

every three hours throughout the day. By

doing this your metabolism keeps burning

calories at an accelerated pace all day long.

Part of the reason this occurs is due to

something called the thermic effect of foods.

It works like this: Nutrient-dense foods

tend to be more complex. Take proteins,

for instance (lean meats, low-fat cottage

cheese, and eggs). It takes more energy

for your body to digest and use proteins than it does for simpler

foods like sugars. The thermic effect of protein is the highest of

all foods. After eating protein, your metabolic rate will increase

by approximately 17 to 20 percent. In other words, if you eat 100

calories of protein, 17 to 20 of those will be burned just digesting

and using the protein. By comparison, the thermic effect of car-

bohydrates is typically around 10 percent, and fat is just 5 percent.

Plus, by eating complex food more frequently (five mini-meals

spaced three hours apart), your body will better use the nutrients

you consume because they are in smaller quantities that are easy to

break down and absorb. Too many calories ingested at once tends

to overload your digestive system, so many valuable vitamins and

Feed your body healthy foods

every three hours throughout the day to boost

your metabolism naturally.


122 Belly Fat Free

minerals “escape” while extra macronutrients (carbs, proteins,

and fats) are more likely to convert to body fat. Frequent healthy

eating also helps stabilize blood sugar levels, which zaps excess

hunger and cravings; limits fat storage (by limiting the actions

of a fat-storing hormone called insulin); and reduces the energy

drain that accompanies big meals.

Here’s what I hope you’ll take away from all of this: Eating

five small, tasty, obesity-additive-free meals every three hours

throughout the day is the quickest, most painless way to get slim

for life. It’s my number-one nutrition tip for losing weight with-out depriving yourself of great-tasting food.

By the way, if you don’t already have The Belly Fat Free

Cookbook, which is chock-full of more than 100 tasty BFF Recipes

(already balanced correctly for you), you can get a copy by visiting

us online at BellyFatFree.com/Cookbook.

Commandment #5: Balanced meals are the key to your success.

If you’re considering going on one of those low- or no-

carbohydrate diets, please pay special attention to this next part.

Following are just a few of the reasons why I do not recommend

these crazy diets:

1. You can’t follow this type of diet for life. Sooner or later

you will fail because your body will fight you every step of

the way.

2. Low-carb diets decrease a thyroid hormone (T3) that helps

regulate your metabolism. So when you start eating car-

bohydrates again (and you will), you will likely gain back

all of the belly fat you’ve lost…fast.



3. The quick weight loss you may experience on a no- (or

low-) carb diet is usually attributed to a loss of body water

and not body fat, which is, of course, only temporary.

4. You will begin breaking down muscle tissue for energy,

which decreases muscle tone and further decreases your

metabolism.

5. Cutting out fruits, vegetables, and grains (carbohydrates) robs

your body of ample amounts of vitamins, minerals, fiber, and

other nutrients that enhance and promote health. (And most

of us don’t get enough of these nutrients in the first place.)

As you can see, the low- or no-carb diet has many flaws that

negatively impact your ability to succeed in getting that traffic-

stopping body and keeping it for the long run.

Conversely, super high-carb diets aren’t the solution either.

High-carb diets tend to stimulate an excess amount of insulin

production. Plus, high-carb diets are notoriously low in protein,

which can have terrible consequences on your ability to build your

muscles and shape your body.

And, if you’re following some “point system” that allows you

to eat whatever you want as long as you don’t exceed your points,

believe me, you are not getting the nutrients your body needs to

be healthy and attractive.

The solution? I’ve discovered that a diet containing moderate

amounts of protein (around 30 percent), moderate carbs (around

50 percent), and lower to moderate amounts of fat (around 20

percent) works best for most people and can easily be followed

for life. But don’t worry about these percentages. There’s an easier

way to keep track of what you’re eating. I’ll cover that next.


124 Belly Fat Free

Commandment #6: Count cups, not calories.

Have you ever been on a diet that required you to count

every calorie or fat, carb, or protein gram you ate? I have. And,

it works only if you have a solid grasp on nutrition and have

the time and discipline to weigh and keep track of your food

selections all day long. All of this takes a lot of work and can

be very confusing.

That’s why I recommend counting cups instead of calories.

What are cups? I’m talking about measuring cups. And it works

like a charm. Many weight loss gurus recommend counting

portions, not calories. They say a portion of carbohydrates is an

amount equal to the size of your clenched fist, while a serving

of protein would fit in the palm of your hand with a thickness

equal to that of a deck of playing cards. So a portion is going to

vary in size depending on the size of your hand, right? Well, that’s

too general for this book.

I discovered that this “portion program” didn’t work for a lot

of people. They would eyeball a food item and somehow make

every portion size they saw fit into the unspecific guidelines given.

“That gigantic bagel looks to be the size of my fist.” Or, “That

turkey leg is about the size of my palm.”

To avoid all of this, I designed my BFF Eating Plan around

something very simple and specific—measuring cups. That

way, there’s no denying exactly what one cup of food is. My

plan also takes body weight into consideration, which is crucial

because the amount of food you eat at each meal is dependent

upon that.

An even simpler way to achieve a nutritious, delicious, and bal-

anced meal is by using a nutrition shake designed specifically for



busy men and women. We’ll talk more about all of this—including

my new Belly Fat Free Cup Method™—in the BFF Eating Plan

in Chapter 7.

Commandment #7: Move your body.

The honest truth is that you can lose weight without doing

any exercise. It’s simply a matter of eating a few hundred

calories less than you burn each day. However, this process

takes forever and it does nothing in terms of firming or build-

ing up your body. Plus, by dieting without activity, as much

as 50 percent of the weight you lose will come from muscle

tissue—leaving you smaller but with less tone and a slower

metabolism. (Not good.)

Adding some activity to your game plan can dramatically

speed up your weight loss efforts. In fact, with activity, you can

easily lose 200 to 300 percent more body fat while maintaining

or increasing your muscle tone at the same time. (Bottom line:

If you wanna transform your body, you gotta move your body.)

The key to success lies in finding an activity you truly enjoy;

something that sparks your interest. And don’t be afraid to cross-

train (just a fancy word for trying something new if you get bored).

The important thing is to vary your intensity levels while exercis-

ing. We’ll cover all of this in full detail in Chapter 9.

If I had to choose the one exercise that gives you the most

bang for your buck, it would be resistance training (lifting

weights), hands down. Why? Well, for one thing, resistance

training increases muscle tone, which in turn increases your

metabolism (the rate at which your body burns calories) not

only during exercise but 24 hours a day, every day. For example,

Tina White, a former BFF Challenge Winner, gained six pounds


126 Belly Fat Free

of muscle during her transformation. This added muscle means

Tina’s body will automatically burn an extra 300 calories each

and every day. Translation: Tina gets to eat more without gain-

ing weight. Not a bad deal, I’m sure you’ll agree. (To read more

about Tina’s transformation, turn to page xi.)

Secondly, resistance training actually changes your shape.

It helps tighten and tone your body, including all those trouble

areas. With resistance training, you can even change your pro-

portions to make your waist or hips appear smaller compared

to your shoulders. This is great news for those who currently

have a pear shape.

Sometimes women are afraid

they’ll get big and bulky like a man if

they train with weights. But, actually,

the exact opposite is true. The Belly

Fat Free Resistance Routine™ helps

women achieve firm and feminine

shapes and curves. For men, it helps

build a strong, athletic, and Belly Fat

Free body.

One last thing. You don’t need

to spend hour upon hour exercising.

Nope. Just 30 focused minutes a day is all it takes (and if you’re new to exercise, I’m only asking for five minutes three times a week to start). Not only that, but you can break up this time into

smaller amounts (like three 10-minute sessions, for example), if

that works better for you. I’ll describe an exact program for you

to follow in Chapter 9.

With resistance training, you can even change your

proportions to make your waist or hips appear

smaller compared to your shoulders.



Commandment #8: Lock up your scale.

Too many of us obsess when we

get on the scale and see we’ve gained

a few pounds. And when you’re trying

to lose weight, there’s no faster way to ruin your day than to see

the scales tipping in the wrong direction. Been there, done that.

When all is said and done and you’ve reached your goals, the

scales will most likely register a loss—maybe even a big one. But don’t be surprised if your weight fluctuates a bit throughout the program. In fact, I’d be surprised if it didn’t. The time of day, your

hydration level, the amount of waste in your digestive tract, and

(if you’re a woman) your monthly cycle will all affect the scale.

Moreover, one square inch of muscle tissue weighs more than

the same amount of fat. So as you start toning your body and

exchanging not-so-appealing fat for attractive muscle tone, the

scale won’t paint a true picture of the progress you’re making at

all. But the mirror will…and so will your loose-fitting clothes. A

pound of fat takes up three times the space a pound of muscle

does. So when you lose fat and add muscle you will drop inches.

Don’t get me wrong. While I don’t endorse the scale, I do think

it’s important to keep track of your weight loss progress. So here

are some alternatives to using a scale every day:

1. Lock your scale away after recording your starting weight

for the BFF Challenge. If you just have to weigh yourself,

don’t do it more than once every week. And remember,

your weight can fluctuate as much as three to five pounds

depending upon your hydration levels, the “trapped” waste

in your belly, and the time of day. When you do weigh, do

it in the morning before eating or drinking, while wearing

minimal clothing.


128 Belly Fat Free

2. Take some “before” photos too so you can evaluate your

progress each week. Yeah, I know these can be sort of intimi-

dating, but it’s vitally important for you to see what you really

look like before starting the Challenge. (Most people don’t

realize how out of shape they are until they see themselves

in a photo or video.) Believe me, these photos will be a real

eye-opener and will give you the motivation necessary to

stay on your program. Besides, you need those photos to

participate in the BFF Challenge and get all those great prizes!

3. Take “before” tape measurements of all the important

spots—your chest, waist, hips, thighs, and upper arms.

Then you can re-measure these areas every few weeks. At

the end of the program, you’ll have a clear idea of how

far you’ve come. (Fill out the Body Measurement Report

Form in the BFF Challenge Rules and Regulations Guide

at BellyFatFree.com/Challenge.)

Commandment #9: Only use scientifically backed weight loss supplements.

It would be nice if there were miracle body-slimming pills

or potions that would instantly transform us all into stunning

supermodels or lean athletes overnight. Unfortunately, although

many of today’s dietary supplements would have you believe

they can do exactly this, it’s just not possible. Worst of all, many

of these “miracle” potions don’t even contain what the label may

lead you to believe they do.

But there are certain scientifically backed products that may

accelerate your progress when combined with exercise and a

sensible eating plan. These supplements may boost metabolism,

increase muscle tone, improve health, and help you shed unwanted

inches at a surprising rate. I encourage you to learn more about

these in Chapter 8.



Your body requires dozens upon dozens of nutrients—

vitamins, minerals, trace elements, essential amino acids, and

essential fats—to function optimally and maintain good health.

And the cold hard fact is that most of us are not getting what we

need for our short- and long-term health—not by a very long

shot. Here’s why:

m We eat overly processed foods and fast foods that have been

stripped of their original nutrient content.

m We eat foods grown in nutrient-depleted soils. Therefore,

the vegetables, grains, and fruits grown in these fields aren’t

as healthful as they once were.

m We lead stressful lifestyles that increase our bodies’ demand

for certain nutrients.

With all this in mind, it’s not hard to understand why nutri-

tional deficiencies are so widespread. Think about this: Statistics

show that one out of every eight of us will get cancer. One out of

five will develop heart disease. And another one out of four will

get diabetes. It could happen to you or me next year, next month,

or even tomorrow.

But, more and more, research shows that we have the power to

prevent or promote these terrible and debilitating diseases simply

by what we put into our bodies.

By the way, I strongly recommend the Bio Trust Nutrition

line of supplements because their vitamin supplements, protein

powders, nutrition bars and food products are all free of artificial

flavors and sweeteners and their protein powders are made from

milk that is not treated with hormones or antibiotics. (In fact, I

love the products so much I bought into the company!) You can

learn more about this product line at BioTrust.com.


130 Belly Fat Free

Commandment #10: Drink lots of water.

Another very important key to

getting a flat belly is remembering

to drink lots of water. How much?

Before each of your five mini-meals

during the day, drink 12 ounces of pure, fresh water—that’s the

same amount of fluid found in the average soft drink can. Then

drink another 12 ounces of water with your meal. Because you will

be eating five mini-meals each day on the Belly Fat Free Program,

that’s a minimum of 10 glasses of water each and every day.

Many people think drinking water will make them look

bloated. But I assure you the exact opposite is true. Most men and

women are actually in a constant state of mild dehydration, so their

bodies hoard water like a squirrel stores acorns for winter. If you

begin drinking an increased amount of water (about 10 glasses)

for a few days, your body will naturally release excess water weight

and you’ll become less bloated and lighter.

Water helps flush out toxins that can be released when fat

is burned for energy and is involved in our body’s metabolic

functions. Another important thing

to keep in mind is that water makes

up 75 percent of muscle tissue. Not

to mention that it plays a key role

in burning stored fat as fuel. So you

may not lose fat as easily if you aren’t

properly hydrated. (Get my drift?)

Did you know that being dehy-

drated by as little as 1 or 2 percent of

your body weight can impair both mental and physical functions?

That includes burning body fat, by the way. (Fatigue and weakness

Being dehydrated by as little as 1 or 2

percent of your body weight can impair both mental and

physical functions—including fat burning.



can result from not drinking enough water as well.) I suggest car-

rying water with you while you work, play, and exercise—try to

get in the habit of sipping it throughout the day.

The key is to drink water even when you’re not thirsty, because

by the time your body clues you in, you’re already too low. So put

away those diet soft drinks and sugar-filled fruit juices. Instead,

replenish your body with lots of pure water.

Commandment #11: Build your confidence daily.

To be successful, it’s vital to feed your confidence and to

improve your self-image each and every day. This is just as impor-

tant as following my eating and activity tips. (For details, review

Chapter 3.)

Make no mistake, none of us can outperform our self-images. Building confidence is the real secret behind Belly Fat Free.

Commandment #12: Develop coping skills.

While following BFF you will need to overcome adversity. You

will have setbacks. After all, life is not always a bed of roses, and

things come up that we can’t anticipate. But you can prepare for

certain events ahead of time. Here are some suggestions:

1. Make large amounts of great-tasting healthy food and freeze

them. This way you won’t turn to junk food when you’re

on the run. See my Belly Fat Free Cookbook, available at

BellyFatFree.com/Cookbook, for recipes.

2. Carry these pre-prepared meals with you to work in a

cooler.


132 Belly Fat Free

3. Carry a meal replacement drink mix or nutrition bar with

you for emergencies. The Bio Trust Nutrition Shakes and

Bio Trust Nutrition Bars are good choices.

4. Empty all junk food from your refrigerator and pantry

and replace it with healthful foods. (See Chapter 7 for full

details.)

5. When you can’t control a craving, opt for alternate choices

instead of the real deal. Instead of a candy bar enjoy a piece

or two of a chocolate bar with a 70% to 80% cocoa con-

tent. Instead of sneaking a super-sized soft drink for that

caffeine high, have some green tea, or naturally flavored

warm teas (without sugar or artificial sweeteners), which

may still contain caffeine but in much smaller amounts.

Or, have a soft drink alternative like Zevia which can be

found at Whole Foods. For all my product choices visit

BellyFatFree.com/GoodBad. Just do your best to avoid

those nasty obesity additives.

6. Get an exercise bench, a few dumbbells, and a used exercise

bike for your home or office so you don’t skip workouts.

7. If you work out at a health club, keep an extra set of workout

clothes in your car so you don’t skip the gym because you

forgot to bring them.

8. Constantly reread your answers to the questions from the

BFF Confidence Booster in Chapter 3. This will keep you

inspired and on track.

When cravings get out of control between meals, drink a

large glass of water and do some mild exercise or stress-relieving

activities (stretching, deep breathing, meditation). Believe it or

not, I also find that brushing my teeth helps settle cravings as well.



Commandment #13: Find a role model and create a support system.

Here’s a secret: If you want to become a millionaire, hang out

with millionaires. If you want to be a great parent, learn what great

parents do by spending time with them. If you want to have a flat

belly, find someone who lost belly fat (in a healthy manner) and

model her process.

If you want to achieve something, there’s almost always

someone who has already accomplished it, and you can learn a

tremendous amount from her experience. This person can help

you shorten the learning curve and avoid a lot of potential mis-

takes along the way.

I’ll do my best to be your BFF Coach both through-

out this book and live at my weight loss coaching Web site,

BellyFatFree.com. Here you can get instant access to weight loss

tools like interactive forums, video weight loss classes, fat loss

journals, and so much more. You can even get a weight loss buddy

to help keep you accountable for your goals. (If you haven’t visited

this site, please do so now. You can interact with past Belly Fat

Free Champions and people just like you from all over the world.)

Commandment #14: Make yourself a priority.

“I don’t have time.” “I’m just too busy right now.” These

phrases account for the number-one excuse I hear from people

who fail to lose weight and shape up. What they should really say

is, “I don’t want to make time right now.”

The fact of the matter is that getting slim and trim doesn’t

take time, it makes time. How? I know from personal experience

that excess weight slows you down, zaps your energy levels, and


134 Belly Fat Free

halts productivity. Having enough energy is always a big problem.

But losing weight invigorates and energizes the body and mind.

We both know there will never be a perfect time to get going.

You’re always going to be busy. And, if you wait for that perfect

time to come…well, you’ll be waiting forever. So why not get

going today?

And if you still think you’re too busy, here are a few time-saving

tips to help you make time for this program:

m Limit TV time. Statistics say the average American watches

30 hours of television per week. That means chances are you

can save a lot of time by limiting your television viewing to

a few shows or movies per week. Or if you just can’t miss

your favorite show, try exercising while you watch it. You

can lift weights or ride a stationary bike and kill two birds

with one stone.

m Turn off the phone and Internet. I see people wasting hour

upon hour chatting away on cell phones, house phones,

and instant messenger. Again, I suggest multitasking

whenever possible—talk and walk if need be. The same

goes for texting, online surfing, and e-mailing. Why write

a 30-minute e-mail when a five-minute phone call will do?

m Exercise first thing in the morning. Otherwise, life often gets

in the way and it never gets done. Treat yourself to 15 to

30 minutes of “you time” at sunrise by getting your heart

pumping and starting the day off right.

m Install time blocking. This simply means setting time aside

that is specifically dedicated to losing weight during your

day. Maybe it’s at 5:30 a.m. or 11 p.m. It doesn’t matter as

long as it’s set in stone.



m Set up your home fitness center. You don’t need fancy

equipment to get slim—a few dumbbells, an exercise bench,

and a stationary bike will do the trick. (Check out eBay.com

or a used sporting goods store for inexpensive items.) We’ll

talk about what equipment you need in Chapter 9. Keep in

mind that you can save a lot of time working out at home

rather than driving to and from a crowded gym.

Commandment #15: Focus on progress, not perfection.

Trust me…everyone falls off the weight loss wagon every now

and then. The truth is, you just might lose control in a moment of

weakness; it happens to all of us. But when it does, true champions

immediately get back in the saddle. Those without the proper

mindset figure they’ve already screwed up, so they may as well

really screw up and continue gorging. That’s akin to getting a flat

tire on your car and deciding you may as well slash the other three

tires because one is already flat.

BFF Assignment #6 q Find 30 Minutes In Your Day

Using the time-saving tips mentioned in Commandment 14, figure out where you can carve 30 minutes out of each day just for you. You’ll use this time to prepare healthier foods, be more active, and to put the focus on yourself. Write your answer below:

____________________________________________

____________________________________________


136 Belly Fat Free

The 15 BFF Commandments1. Reduce sugar intake.

2. Eat more fiber.

3. Replenish your good bacteria.

4. Eat tasty foods every three hours.

5. Balanced meals are the key to your success.

6. Count cups. Not calories.

7. Move your body.

8. Lock up your scale.

9. Only use scientifically backed weight loss supple-ments.

10. Drink lots of water.

11. Build your confidence daily.

12. Develop coping skills.

13. Find a role model and create a support system.

14. Make yourself a priority.

15. Focus on progress, not perfection.

Instead, if you do get off track, simply get back on your pro-

gram as soon as humanly possible. Perfection is a myth. Nothing

is perfect. You should focus on progress and celebrate your daily

accomplishments.

So there you have it, your BFF Commandments. Follow them

and your chances for success will dramatically increase. Now it’s

time to get to the specifics of the program—what to eat and when.

It all starts in the next chapter.



BFF Success StoryMarie: Grandma Loses Weight After

40 Years of Struggling

Once upon a time, Marie Seibel was overweight, out of shape,

and all the way up to a size 18. Today she sports a fantastic new

body and fits into a size four. At long last, she’s happy, healthy,

and living her ideal life.

This 64-year-old grandmother of five says, “I know the impor-

tance of good health. In August of 2000, just three weeks after his

diagnosis, I lost my husband to a cancerous brain tumor. I was

devastated. My husband was gone, and I was alone.”

After giving herself time to grieve, Marie began her journey.

She knew that in order to be successful, she had to focus on what

she could control…not what she couldn’t. She made a conscious

decision to reclaim her health by first taking control of her

thoughts and her body.



“Ask and you shall receive,” Marie says, smiling. As soon as she

decided she was going to transform her body, she learned about the

Belly Fat Free Challenge from her sister. Marie remembers, “I read

everything, and I was hooked. I was ready to win. The Challenge

was just what I needed at that time in my life.”

Choosing to make changes in life is rarely easy. Marie recalls,

“For years and years I was addicted to beer. When I got thirsty, I

drank beer. I knew it was bad for me, but I couldn’t stop. Once

I accepted the Challenge and read Belly Fat Free, it helped me

eliminate my unhealthy addiction to beer. It was no longer going

to have power over me.”

Within the first week of beginning her program, Marie stopped

drinking. “Now I keep ice-cold water in the refrigerator. Almost

instantly I began feeling better. You know, before I learned about

the importance of water, I used to think beer quenched my thirst.

Now I know better. Alcohol only left me dehydrated and tired.”

“In the past, I used drastic measures to lose weight. Nothing

worked.” Marie knew all the dieting, starving, and prescription

diet drugs had to end. All it was accomplishing was making her

unhealthy. Even more disappointing, the weight always came back.

But this time, Marie was determined to succeed.

Furthermore, Marie had met someone special. She opened her

heart again, found love, and soon after, she and Gary were mar-

ried. “Gary is 23 years younger [than me], and that’s one reason

why it’s important to look and feel good about myself. One day

I got to thinking, ‘I better get this weight off and trim down, so

I look as good as—or even better than—all these young girls.’”

Marie’s results were amazing. She wanted to lose about 15

pounds and have more energy, but not only did she meet her

goal—she far exceeded it. Marie lost an incredible 30 pounds



and 27 ¾ inches. And she lost 7 pounds the very first week—all

this without ever setting foot in a health club!

“I look at it like this: Your bicep does not know if you’re lifting

a brand-new, polished 12-pound dumbbell at Bally’s or a 12-pound

dumbbell in your basement. The only thing your bicep knows is that

it’s lifting 12 pounds. Just move. If you can get outside, walk. If not,

do sit-ups, push-ups, fill old milk jugs with water and lift, walk in

place while doing the dishes. Whatever you do, just don’t sit there.”

The pounds melted away and, almost daily, the scale moved

downward. The more fat and inches Marie lost, the more self-

esteem she gained. “Right away I could see and feel the results. I

noticed an increase in energy. I knew I’d discovered something

special.”

Marie admits, “I keep that awful ‘before’ photo as my constant

reminder of how far I have come. I have rebuilt my body, added

years to my life, and greatly improved the quality of my life. I’m

never going back.” Marie also continues to coach and inspire other

men and women at BellyFatFree.com. She says, “For 40 years I tried

to lose the weight. Now that I finally learned how, it’s my goal to

help others avoid a lifetime of poor health and low self-esteem. I

did it and I want to show them how, too.”


140 Belly Fat Free

141

Chapter 7

The BFF Eating Plan

We’ve all heard it before: You are what you eat. Well, guess

what? It’s absolutely true.

Picture a person who constantly eats unhealthy foods full of

saturated fats, sugars, sodium, cholesterol, and preservatives (in

other words, a typical American diet full of obesity additives). Are

her muscles hidden under layers of body fat? Is she constantly

tired? Does she get sick all the time or frequently feel “down in

the dumps?”

Most likely, the answer to all these questions is “yes.”

Now picture a healthy person—someone who nourishes her

body with appropriate amounts of quality proteins, fruits, veg-

etables, complex carbohydrates, and “good” fats. What’s different

about her? A lot. Chances are she has muscle tone and plenty of

energy. It’s also likely that she’s generally healthy and happy. In

other words, her overall quality of life is far superior to that of

someone who does not have good nutritional habits.

Think of it this way: Let’s say you’re building a house. But

rather than using only top-notch supplies, you use inferior materi-

als—rotten wood, cracked cement, faulty wiring, and leaky pipes.


142 Belly Fat Free

You’ll end up with a run-down, unsound, unattractive house,

right?

Well, the same thing happens to your body when you feed it

inferior food. You get a run-down body—one that is unhealthy

and unattractive.

My point is this: The way our bodies look on the outside and

feel on the inside is directly related to what we eat. Period. End

of story. Simple, right?

Well, here’s where it gets tricky. Most people don’t know how

to properly nourish their bodies. After all, this isn’t the kind of

information most folks actively research. And even if they did take

the time to research how to eat right, they’d probably end up more

confused than they were in the first place. It seems every “expert”

has his own overly complicated opinion.

Are you ready for the good news? It doesn’t have to be this way.

Proper nutrition isn’t that complicated. In fact, it can be boiled

down to a few very simple, easy-to-follow strategies.

And I’d like to share those with you now.

Oh…one more thing. Please don’t make the mistake of think-

ing proper nutrition should take a back seat to exercise. The truth

is, the two go hand in hand. Think of them like wheels on a bicycle;

just one won’t get you where you want to go.

That said, make no mistake—the first step to creating a Belly

Fat Free body is to begin nourishing yourself with the nutrients

you need from the inside out. Keep in mind that virtually every

cell in your body is replaced each and every year. And where do

you think your body gets the building blocks to replace each cell?

That’s right, food. So if you want a better body, you have to con-

sume better building blocks.

The BFF Eating Plan 143


With all that in mind, here are (drum roll, please!) my BFF

Eating Secrets.

Eat All Day LongMy students often ask me what my number one tip is for shed-

ding unwanted and unattractive belly fat while increasing muscle

tone, energy, and overall health.

My response is always, “Eat every three hours for a total of five

mini-meals throughout the day.”

Why is this important? Well, the answer may surprise you. You

see, when you only eat a few meals a day, your body will begin to

naturally slow down your metabolism and inhibit (reduce) fat

burning. Instead, your body will begin to burn your muscle tissue

as an energy source.

Here’s why that’s bad: The amount of

muscle you have plays a big role in how

many calories you burn throughout the

day. For example, look at a big NFL foot-

ball player who has a great deal of muscle

mass. If you have seen one of these guys

eat—or if you’ve seen a growing teenage

boy eat—you know that he can eat a lot of

food without gaining a lot of fat. He may

eat an entire large pizza in one sitting and still be hungry. This

is one of the benefits to having more muscle…you can eat more

without gaining more.

Your body burns approximately 50 extra calories for every

pound of muscle you have. That’s why it is vitally important to

preserve and build your muscle while decreasing your fat levels.

(Most dieters don’t focus on building muscle while losing weight,

One of the benefits to

having more muscle is that you can eat

more without gaining more.


144 Belly Fat Free

so half of the weight they lose is muscle. This is a very bad thing

because it kills your metabolism.)

This is why I strongly encourage you to take part in the BFF

Resistance Routine, featured in Chapter 9. Resistance training

is a great way to increase your lean muscle mass while burning

additional calories.

Case in PointTina White, a former BFF Champion, put on six pounds of lean, attractive muscle during her transformation. As I just mentioned, each pound of muscle burns about 50 extra calories per day. So when Tina added six pounds of muscle, her body naturally burned 300 extra calories per day whether she exercised or not.

Now consider this: 300 additional calories per day equals 2,100 additional calories per week, and 8,400 additional calories per month. When you think about it this way and bear in mind that one pound of fat contains 3,500 calories, you will soon realize that Tina will naturally burn the calorie equivalent of about two-and-a-half pounds of fat per month…just to support her increase in muscle. This all means that Tina will burn the calorie equivalent of 31 pounds of fat per year just by adding six pounds of lean, attractive muscle to her frame!

Tina can now eat more and still maintain or even lose weight. Amazing!



Burning fat and preserving muscle—which keeps your

metabolism humming along—is just one benefit of eating every

three hours. Which leads us to an interesting question: Why in

the world does your body begin to shut down fat burning and

increase muscle burning after just three hours or so?

You see, again, back in the “caveman days” our ancestors lived

by feast or famine. When food was plentiful they would gorge

themselves and subsequently accumulate a great deal of additional

body fat. But in times when food was scarce, their bodies would

naturally conserve the most calorie-dense energy source they

had—which was body fat—and begin burning muscle instead. So,

in a nutshell, when your body isn’t receiving a constant supply of

food it will begin to sabotage your weight loss efforts by switching

from fat-burning to muscle-burning mode, slowing down your

metabolism in the process.

A large amount of scientific research backs up the positive

effects of eating frequently. In fact, one of my favorite studies shows

that two groups of individuals, given the same amount of calories

over the same period of time, ended up achieving different weight

loss results. You guessed it! The group who ate frequent meals

(every three hours) actually ended up losing much more weight

than the group who ate only three meals per day even though they

were consuming an identical number of calories.

How is this possible? Well, the answer is very exciting. Every

time you eat a meal your body must use calories to digest and

process the food so your metabolism increases. Eat more often

and you boost your metabolism more often. Makes sense, right?

Well, the more complex a food is, the more calories your body

uses to digest and process it. Be sure to keep that in mind the next

time you reach for a highly processed food like most cereals, baked

goods, soft drinks, and desserts.


146 Belly Fat Free

A Calorie is Not a Calorie

Make no mistake, some foods will increase your metabolism,

while others won’t affect your metabolism much at all. This is

precisely why some of those “point systems” that tell you to eat

whatever you want as long as you don’t exceed your daily allotted

points are seriously flawed diet plans.

Calories from different types of food act very differently once

in your body. Food scientists and nutritionists refer to this as the thermic effect of food. Here’s an example: Your metabolic rate (or

metabolism) will increase by approximately 5 percent in response to

eating fats. This means that for every 100 calories of fat you eat, your

body will burn five of its own calories to digest and process them.

When you eat carbohydrates, your metabolic rate will increase

by approximately 10 percent (less for refined carbs like sugar). This

means your body uses 10 calories to digest and use 100 calories of

carbs. Protein has the highest thermic effect of all foods, increasing

your metabolism by approximately 20 percent. Protein is a very

complex nutrient, so for every 100 calories of protein you eat, your

body will use about 20 calories to digest and process them. This

means you’re only netting about 80 calories for every 100 calories

you eat of protein. Pretty cool, huh?

All of this explains why complex, unprocessed natural foods

like lean meats, low-fat dairy, vegetables, and whole grains are

good choices—your body uses more calories to digest them.

Simple foods like sugars and processed white carbohydrates, on

the other hand, are already broken down, so your body doesn’t

have to use as many calories to digest them. This is thanks to our

good friends the food manufacturers, who have already done the

processing for you. This is one of the reasons it’s important to stay

away from processed foods (like white breads, cereals, pastas, soft

drinks, and various sugar-filled items) if you’re interested in losing



body fat. (While we’re on the subject, another big reason to avoid

them is that they absorb and convert to fat quickly.)

I’m not suggesting that you eat nothing but protein in an

attempt to increase your metabolism. No, not at all. But what I

am suggesting is that you eat balanced mini-meals throughout the

day that include protein, carbs, and a smaller amount of good fat

(more on this in a minute).

The bottom line is this: Eating a balanced mini-meal every

three hours throughout the day will boost your body’s natural

metabolism for a few hours every time you eat. Then it will return

to normal. So what happens if you wait hours and hours to eat

again? That’s right, your metabolism will remain “normal” until

you feed it—or worse, it will come to a screeching halt. By eating

every three hours, you keep your calorie-burning metabolism

humming along at full speed, all day long.

Are you starting to see why eating every three hours is of the

utmost importance for those who want fast results?

Other Benefits to Eating Every Three Hours

Yep, there’s more! As if boosting your metabolism wasn’t

enough, these daily mini-meals will also increase your energy

levels and balance your mood because your blood sugar levels are

stabilized and your brain and body are receiving a constant supply

of nutrients to help them stay sharp and energized.

This is a huge bonus because you can harness this mental

energy and stability to accomplish those dreams that have been sit-

ting on the back burner for years. And you can use this newfound

physical energy to have more intense and productive workouts (or

you can begin working out in the first place—hint, hint).


148 Belly Fat Free

Suppressing Appetite and Cravings

When my students first hear about these mini-meals, many

of them look at me in shock and are scared they’ll begin to gain

weight rather than lose it. I promise you, this could not be further

from the truth. By eating a mini-meal every three hours, you will

not only increase your metabolism, but you will also suppress

your appetite—especially if you are combining the right types of

foods (more on this shortly).

It works like this: After you eat a highly “processed” meal, your

blood sugar level quickly rises. A surge of fat-storing insulin is

released from your pancreas to store this blood sugar as body fat.

As a result, your blood sugar levels then decrease dramatically,

causing your energy levels to crash. Soon, you feel tired, hungry,

and are hit with a tidal wave of cravings.

Millions of Americans experience this crash and burn cycle

every hour of every day. It’s a shame that they don’t realize how

easy it is to boost their energy levels and mood while simultane-

ously decreasing hunger and cravings, simply by controlling how

they time their food intake.

I find it very interesting that drug companies are desperately

trying to come up with a way to control leptin, that hormone we

discussed in Chapter 4. Why? Because this particular hormone is

released by fat cells and plays a big role in controlling your hunger

and cravings. Studies indicate that you can actually control leptin

levels yourself—without a drug—by eating frequent unprocessed

meals. Why pay money for a medication when you can accomplish

the same results by eating five mini-meals per day?

Another reason I love to eat every three hours is because I am

not as apt to overeat. It’s simple. After eating a mini-meal I think to

myself, “I don’t need to eat any more because, after all, I’m going



to be eating again in just three hours. Why stuff myself now?” As

a result, most people’s stomachs shrink back to normal size, and

they begin to get full faster and stay full longer.

Furthermore, I also like to eat every three hours because…

well, I like to eat! It’s no secret that I had an addiction to certain

foods. The chemicals in these foods used to control my life—they

certainly controlled my overweight body. But when I began to eat

frequently I broke that addiction. Now I have control over my

food…and so can you.

Belly Fat Buster

Need another reason to eat every three hours?

Well, here you go. Your body has a stress hormone called

cortisol. This hormone is associated with causing excess belly fat;

the more cortisol you have, the more belly fat you typically gain.

Now get this: The New England Journal of Medicine published a

study showing that individuals who consumed mini-meals spaced

three hours apart actually decreased their cortisol levels by 17

percent compared to those who ate the same amount of food in

three meals per day.

And here’s some even better news. This cortisol-blunting

effect occurred in just 14 days. So if you want to take control of

your body’s cortisol levels, there’s no need to take an expensive

supplement (some of which could cost you hundreds of dollars a

month). Simply start eating a small mini-meal every three hours

to reduce cortisol up to 17 percent on your own.

Those are just a few of the benefits to eating five mini-meals a

day, three hours apart. Now I have to admit, I’ve found that when

my clients begin eating this way it feels very unnatural to them in

the beginning. You see, as Americans, most of us have stretched our


150 Belly Fat Free

stomachs out to the point where we just don’t feel satisfied unless

we’re gorging on a huge calorie-laden meal every chance we get.

So when you begin eating a mini-meal every three hours you

may not feel completely full after each meal. But that will quickly

change. The truth is, after just a few days of eating five mini-meals,

your stomach will naturally begin to shrink in size, and the small

mini-meals will leave you feeling full, satisfied, light, and energetic.

(Most of you can forget about gastric bypass surgeries to shrink

your stomach. Eating small, frequent, balanced meals—that don’t

contain obesity additives—can do the same thing…naturally.)

Make no mistake, if you do nothing else in this program but

begin to eat balanced mini-meals, spaced three hours apart through-

out the day, you are going to make a great change in your body.

However, if you incorporate all of the suggestions in this chapter,

you will quickly transform your body in as little as 12 weeks.

The BFF Eating ScheduleNow that we’ve talked about spreading out smaller meals

throughout the course of the day, I want to talk about your daily

eating schedule in its entirety.

I think the best way to start is by giving you an example of what

I do. Here goes: I typically get up at 6 a.m. and get my 30 minutes

of daily exercise accomplished right off the bat. By the way, studies

show you can burn fat up to 300 percent faster by exercising first

thing in the morning on an empty stomach. Because your blood

sugar levels are naturally lower, your body will be more likely to

burn stored body fat instead of sugar from the foods you recently

ate. What’s more, exercise calms me and gives me peace of mind

and clarity for the rest of the day. It’s a scientific fact that exercise

fights stress.



After my exercise, I take the

next 30 minutes to get ready for

my day—I take a shower, brush my

teeth, comb my hair—that sort of

stuff. This gives my body an extra

30 minutes to continue to burn

stored body fat at an accelerated

rate after exercise.

I then have my first mini-meal of the day at 7 a.m. My next mini-

meal will be at 10 a.m., then 1 p.m., 4 p.m., and my last at 7 p.m.

Now seems like the perfect time to fill you in on another big

secret to my Belly Fat Free Eating Plan—don’t eat right before going to bed.

I try to go to bed around 10 p.m. so I get in my eight hours of

sleep per night, which is vitally important to anyone interested in

zapping belly fat, building muscle, and improving his or her health.

That’s why my last meal of the night is typically at 7 p.m.—three

hours before bedtime.

Now I have to admit, some nights I’m hungry even after my

7 p.m. meal, so I may sneak in a sixth mini-meal consisting of a

Bio Trust Nutrition Shake, half a turkey sandwich, or a low-sugar

yogurt. (I like the Oikos Greek Yogurt brand without artificial

sweeteners. I pour a packet of truvia™ natural sweetener into it

for added sweetness.) There is no problem with having this sixth

mini-meal if you really need it. After all, it’s much better than

having a large meal during the day and then a second huge pig-

out session right before bed.

The problem with eating just before bedtime is, of course, you’re

not active while you sleep. So any food you eat just before bed is

digested and stored during the night. Additionally, you want your

Studies show you can burn fat up to

300 percent faster by exercising first thing in the morning on an

empty stomach.


152 Belly Fat Free

body’s main nighttime focus to be on repairing and replenishing

your body cells, like, for instance, those cells found in your immune

system. But if you go to bed with a large amount of food in your

digestive system, your body will be forced to deal with this food

instead of focusing all of its efforts on healing and building your

body. Going to bed on a full stomach can also disrupt your natural

sleep cycle so that you do not experience a deep, sound sleep.

Here’s what I want you to take away from all this in just a

couple of sentences: Do your best to stop eating three hours before

bedtime. If you do need a snack, make sure it’s one that contains

both protein and healthy carbs, not a Big Mac and fries.

Recommended BFF Foods By now you understand the importance of timing your food

by eating a mini-meal every three hours. But you’re probably

confused about what foods to eat, how much to eat, and how to

combine your foods for maximum fat loss. So, let’s cover those

topics now, beginning with my Recommended BFF Foods.

To make things simple, I’ve divided my Belly Fat Free Food

Groups not by categories like meats, dairy, grains, fruits, and

vegetables, but rather by what macronutrient each food primarily

contains. A macronutrient is either a protein, a carbohydrate, or

a fat. (Alcohol can also be considered a macronutrient—but it’s

not a necessary food group unless you’re in a college fraternity.)

I also separate carbohydrates into two subgroups: energy carbs

and color carbs. I do this because energy carbs contain more calo-

ries per cup than color carbs do. For example, a cup of potatoes

can easily contain double the calories of a cup of broccoli. Sure,

they both contain primarily carbohydrates, but one is much more

calorie dense then the other.



Let’s kick things off by talking about proteins.

Proteins

Proteins are primarily used as our bodies’ building blocks.

They are most abundant in animal products—lean meats, egg

whites, and low-fat cottage cheese are great protein sources.

(Protein is also found, to a lesser degree, in beans, nuts, and vari-

ous grains for you vegetarians out there.) Proteins are found in

every cell in our bodies. Our muscles, hair, skin, nails, hormones,

and blood all contain protein. And protein is extremely important

both to our overall immunity and health.

Protein is also an extremely important (but often overlooked)

fat-loss nutrient. Why? Proteins (along with resistance exercise)

actually help your body change shape by adding muscle and

increasing your metabolism. Remember, the point isn’t just to

lose weight. The point is to lose fat, and increase muscle.

Carbohydrates

Our bodies primarily use carbohydrates as an energy source.

Carbohydrates come from plants (or trees) that store starch, sugar,

and fiber in grains, fruits, and vegetables.

Carbohydrates often get a bad rap,

which is a shame because carbs are your

body’s preferred source of fuel. Some cells

(like your brain and blood cells, for exam-

ple) are very limited in the types of energy

they can use, with a strong preference for

simple carbohydrates. If you’ve ever been

on a no-carb diet and experienced that

lightheaded, queasy, hit-the-wall feeling,

you know what I’m talking about.

Carbohydrates often get a bad rap, which is a shame because carbs are your

body’s preferred source of fuel.


154 Belly Fat Free

m Anchovies m Bass m Beef (extra-lean) m Bluefish m Buffalo m Chicken breast m Clams m Cod m Cornish hen m Cottage cheese (1% or less)

m Crab m Egg whites or egg substitutes

m Elk m Flounder m Grouper m Haddock m Halibut m Herring m Kefir m Lamb loin m Liver (beef, calf, or chicken)

m Lobster m Mackerel m Mahimahi m Mussels m Orange roughy m Oysters m Perch m Pork (lean)

m Red snapper m Roast (arm, chuck, or rump)

m Sablefish m Salmon m Sardines m Scallops m Scrod m Shrimp m Sirloin (ground) m Sole m Soy burger patty m Steak (club, flank, round, sirloin, tenderloin, or T-bone filet; all fat trimmed)

m Swordfish m Tilapia m Trout m Tuna (water-packed) m Turkey bacon m Turkey breast (lean ground or whole)

m Turkey sausage m Venison m Whitefish m Wild Alaskan salmon m Yellow tail m Yogurt (plain, 1% or less)

Recommended BFF Protein -Rich Foods



The key is to eat the right carbohydrates. Yes, there are right

carbs and wrong carbs. Most simple carbs are the wrong carbs—

in fact, they are one of the top obesity additives. They tend to be

highly processed and stripped of their nutrients. Examples of

foods that contain simple carbohydrates include soft drinks, candy

bars, ice cream, donuts, cereals, and processed “white foods” like

breads, pastas, and rice. (Remember, white foods are like white

glue that keeps your belly fat locked in place.) Even though they

may be tempting, these foods spike your blood sugar then send it

crashing, zapping your energy and creating a breeding ground for

cravings and body fat. Limit your intake of these to your splurge

meals (which I’ll explain in a minute).

Complex carbohydrates, on the other hand, have all the right

stuff. These foods are the ones that provide your body with the

energy it needs in a steady fashion (none of this blood sugar

roller-coaster business), while also providing much-needed fiber

and important vitamins and minerals to your body.

m Bananas m Barley m Beans and lentils (dried) m Bread (100% whole grain) m Buckwheat m Corn m Corn tortillas m Crackers (whole wheat like ak-mak, Kavli, Ryvita®, Wasa®)

m Cream of wheat (long-cooking—not instant)

m Oatmeal (whole grain, not instant)

m Pasta (100% whole grain) m Potatoes (baking and sweet)

m Quinoa m Rice (brown or wild) m Yams

Recommended BFF Energy Carb Foods


156 Belly Fat Free

m Apples m Apricots m Artichoke (including Jerusalem)

m Arugula m Asparagus m Bamboo shoot m Beans (string) m Bean sprouts m Beets m Berries m Bok choy m Broccoli m Broccoli rabe m Broccoli sprouts m Brussels sprouts m Cabbage m Cantaloupe m Cauliflower m Celery m Chard m Cherries m Cheese (fat-free) m Chestnuts (water) m Collard or mustard greens m Cucumber m Eggplant m Escarole m Garlic m Grapefruit

m Grapes m Green beans m Honeydew melon

m Kale m Kiwi m Lemon m Lettuce (endive or mixed greens)

m Lime m Mango m Milk (1% or less) m Mushrooms m Nectarines m Okra m Onions m Oranges m Papaya m Peach m Pear m Peas (including snow peas) m Pea pods m Peppers (bell or hot) m Pineapple m Plums m Prunes m Radish m Rhubarb m Rutabaga m Spinach m Squash (yellow) m Tangerine m Tomato m Turnip m Watermelon m Yogurt (low-sugar) m Zucchini

Recommended BFF Color Carb Foods



Complex carbohydrates can be further broken down into

what I like to call energy carbs and color carbs. Energy carbs are

nutrient-dense turbo chargers. Whole grains and starchy foods

are great examples of energy carbs. If you’re looking for power

and vitality, these little gems are your best bet.

Color carbs contain rich sources of fiber, but their real claim

to fame is that they provide phytonutrients, important chemicals

found in plants that support a variety of health functions. A spe-

cific family of phytonutrients called anthocyanins is responsible

for compounds that give fruits and veggies their vibrant color.

Here’s the real kicker, though—anthocyanins also pack a pow-

erful antioxidant punch. Different color pigments carry different

health benefits. For example, lutein, an important nutrient for eye

health, is found in yellow-green vegetables such as corn and peas.

Lycopene, found in tomatoes, is not only responsible for their red

color but also supports prostate health. Orange carotenoids found

Got Milk?You’re probably wondering where dairy products fall on these lists. Are they proteins, energy carbs, or color carbs? The answer is … it depends. Cottage cheese is primarily protein, so it falls in the protein category. Skim milk, yogurt, and fat-free (or low-fat) cheeses are really a combination of protein and carb with at least twice as many carbs on average. For simplicity’s sake, we’re going to add these items to the color carb list. Remember, we’re classifying food based on what it’s primarily made up of—protein, energy carbs, color carbs, or fats. There’s no need to make eating more complicated than it needs to be. This keeps it simple.


158 Belly Fat Free

in carrots, pumpkins, and apricots have been found to enhance

immune system function. Sulphorapane gives broccoli and brus-

sels sprouts their green color, and it also happens to be a potent

weapon against cancer. And reddish-purple anthocyanins, found

in blueberries, blackberries, and plums, pump up circulation and

protect the brain.

Fats

Our bodies use fats as sources for long-term energy. Fats are

also used to build hormones and body cells. Essential fats—often

called good fats or omega fats—are fats that our bodies can’t

produce on their own; we need to get them from the foods we

eat. The problem is that most of the good fats naturally found

in our food supply are destroyed during processing and cooking.

These special good fats are found in every cell of the body and

are important because they play a role in virtually every body

function, including hormone production and inflammation

regulation. Essential fats also help your body burn stored body

fat by affecting the balance of the hormones insulin and glucagon

(insulin stores fats and glucagon signals the body to burn it).

Quality sources of good fats include oils such as flax, olive,

and coconut. Good fats are also found in seafood sources such

m Almonds m Avocados m Coconut oil m Flax oil m Macadamia nut oil m Olive oil

m Pumpkin seed oil m Salmon (also a protein source)

m Tuna (also a protein source)

m Walnuts

Recommended BFF Fat Foods



What You Need to Know About FatAlthough your body does require fat, it’s imperative to bear in mind that fat is a very calorie-dense macro-nutrient that you definitely don’t want to overeat—especially the saturated versions.

Let’s say I’m thinking about getting a bag of reduced-fat cheddar cheese. That’s a good choice, right? After all, cheese is full of calcium and it’s reduced-fat. That means it’s a good choice, right?

Sort of.

When you check out the food label you’ll see that out of 80 total calories per serving (which is only ¼ cup—most people use ¼ cup on just one taco), 60 calories are from fat. That means that this food is 75 percent fat by calories.

Here’s a formula for figuring out what you’re really looking at when it comes to fat.

Total fat calories ÷ Total calories = % of calories from fat

So, in this case, you have 60 fat calories ÷ 80 total calories for a total of 0.75 or 75 percent fat. Kind of confusing, huh? Make no mistake, the food manufacturers like it this way. They don’t want us to know how much fat they’re sneaking into our food. After all, if we knew, we may make a different (better) choice.

Should you bring a calculator to the grocery store with you? Sure, why not? After all, it is your body and health we’re talking about here.


160 Belly Fat Free

as salmon and tuna, as well as in avocados and nuts like walnuts

and almonds.

To make sure you’re getting enough good fats in your diet

(but not too many), I suggest adding two tablespoons of good

oils to prepared foods each day, or having a serving of salmon or

tuna (which also count as protein sources) three times a week.

Alternatively, you may want to try ¼ cup of walnuts or almonds

each day, or a tablespoon of organic peanut butter, or a high-

quality essential fat supplement like Udo’s Choice Oil Blend or

Barlean’s oil—try the Omega Swirl flavors. *

By the way, be sure to avoid saturated fats as much as possible.

Saturated fats are primarily found in junk foods that are fried or

highly processed, pasteurized whole milk dairy products, and fatty

cuts of meat. Opt for low-fat versions whenever possible. (A notable

exception is coconut oil, which is a healthier saturated fat that I

recommend because it can actually help dieters lose weight. It’s also

one of the best cooking oils because it’s very stable under high heat.)

* Udo’s Choice Oil Blend and Barlean’s oils are available at most health food stores in the refrigerated section. In addition to providing a good fat source, they also do wonders for the health and appearance of hair and skin.

BFF Assignment #7 q Do Some Kitchen Math

Here’s a little assignment: Grab your trusty calculator and go to your kitchen. Use the formula in the What You Need to Know About Fat section (page 159) and start putting those high school math skills to use. I think you’ll be surprised that a lot of foods you thought were good for you are actually loaded with gobs of saturated fat. This fat is adding to your waistline and eroding your health.



Also, stay away from trans fats (often seen on food labels as

partially hydrogenated oils). These man-made fats are toxic to the

body and have been banned in much of Europe. Studies indicate

these nasty fats increase the risk of a variety of cancers (turn to page

70 for a trans fat refresher). Check out your pantry, and you’ll be

surprised at how prominent these toxic fats are.

Other Food Suggestions

The foods listed in this chapter are highly recommended

selections for the BFF Eating Plan, but they aren’t the only healthy

foods you can include in your new healthy eating habits. For a list

of specific BFF good and bad food products be sure to check out

BellyFatFree.com/GoodBad.

Don’t forget that food choices aren’t the only important factor

to consider. Food preparation is just as important. Avoid foods

that are fried or drenched in fatty sauces. Instead, opt for natural,

m Anise m Allspice m Basil m Bay leaf m Caraway m Cardamom m Cayenne m Celery seed m Chili flakes m Chives m Chervil m Cilantro

m Cinnamon (ground or sticks)

m Cloves m Coriander m Cumin m Dill m Fennel m Garlic m Ginger m Lemon balm m Marjoram m Mint

m Nutmeg m Oregano m Paprika m Parsley m Peppercorns m Rosemary m Sage m Saffron m Savory m Tarragon m Turmeric m Thyme m Vanilla bean

Fresh Herbs and Spices to Liven Up Your Food


162 Belly Fat Free

healthful foods that are steamed, grilled, broiled, or baked. The

Herbs and Spices box on the previous page provides a few ideas for

maximizing flavor while keeping it healthy. The best of both worlds!

BFF Cup Method™

I don’t know about you, but I’m not a big fan of counting calories.

It can be an all-day affair! Having said that, I do think reviewing food

labels and knowing what’s in your food is extremely important.

So that I don’t have to measure, weigh, and count every piece

of food that goes into my mouth, I often follow the BFF Cup

Method. This is a very simple approach to eating that will ensure

you’re combining your foods properly to slow digestion, reduce

fat storage, and to transform your body over the next 12 weeks.

(Note: The Cup Method is optional. You can lose that belly just by

consuming foods that don’t contain addicting and calorie-dense

obesity additives. Some of my top students have done this with

amazing results.)

Here’s how it works in three easy steps:

1. Choose ½ cup of a recommended Belly Fat Free Protein-

Rich Food for each of your five daily mini-meals.

2. For three of your five mini-meals, add in one cup of a

recommended Belly Fat Free Energy Carb.

3. For the other two of your five mini-meals, add in one cup

of a recommended Belly Fat Free Color Carb.

And for good measure, here it is again in a slightly different way:

You will have half a cup of protein and one cup of an energy carb

for three of your five daily mini-meals. For the other two meals of

the day, you will have half a cup of protein and one cup of a color

carb. Your daily eating plan may look something like this:



m Meal #1 (7 a.m.): ½ cup protein with one cup color carb

m Meal #2 (10 a.m.): ½ cup protein with one cup energy carb

m Meal #3 (1 p.m.): ½ cup protein with one cup energy carb

m Meal #4 (4 p.m.): ½ cup protein with one cup color carb

m Meal #5 (7 p.m.): ½ cup protein with one cup energy carb

Note: This amount of food works great if you weigh 200

pounds or less. If you weigh more than 200 pounds, please make

the following adjustments:

m 201 to 250 pounds — Increase your carb intake to one and

one-half cups per mini-meal.

m 251 to 300 pounds — Increase your carb intake to two cups

per mini-meal.

m 301 pounds or more — Increase your carb intake to two cups

per mini-meal, and add a sixth meal each day containing

half a cup of protein and two cups of an energy carb.

Don’t forget to adjust your food as your weight drops. Also, if

you’re eating a carbohydrate source that contains both color and

energy carbs together (rice with cranberries, for example), always

count it as an energy carb selection.

The Belly Fat Free Cup Method is a very simple, low-mainte-

nance way to ensure you’re getting the right amount of calories per

day in the proper proportions of proteins, carbohydrates, and fats.

Remember, in the BFF Cup Method, a cup is a level cup. A half-

cup is a level half-cup. That’s it. Simple. Easy. No room for error.

Now all you have to do is choose from the BFF Recommended

Foods for each meal, eat them in the recommended amounts, and

you’re on your way to weight loss success. Simple!

By the way, the best way to avoid missing one of your five daily

mini-meals is to always bring one with you everywhere you go. I


164 Belly Fat Free

make sure to have one quarter cup of almonds and an apple or

banana with me at all times. I also always have a Bio Trust Nutrition

Shake or Nutition Bar on hand (get them at BioTrust.com). This

keeps me on track, and I never get hungry.

One more tip for now: If you’re still hungry after one of your

mini-meals—which is quite possible, especially when you first

begin the program—and you can’t wait until your next meal

three hours later, just add another half-cup protein or one cup of

a color carb to your mini-meal. It’s better to increase your food

intake initially than to fail before you even get going.

BFF Splurge Meals

We all have cravings now and then. If you feel one coming on

for something really bad like pizza, cookies, or a hot fudge sundae,

there’s an ace in the hole for you—your weekly splurge meals.

During these meals, you can eat anything you want as long as it

doesn’t exceed your mini-meal limit of one and one-half cups of

total food (for those under 200 pounds; if you’re 201 pounds or

more, see page 163 and adjust accordingly).

And when I say you can eat anything, I mean anything. Have

a piece of pan pizza. Gobble down a hamburger. Enjoy some hot,

salty French fries or even a piece of cheesecake. Indulge in whatever

you want. And, most importantly, enjoy it!

Why a Splurge Meal?

I recommend splurge meals because you’re only setting your-

self up for failure if you start an eating program that forbids you

from ever eating your very favorite foods. It’s just not realistic.

Besides, splurging will settle those deep-seated psychological

cravings that often emerge in an attempt to destroy your efforts

just as you’re starting to make some progress.



You wanna know something else? These splurge meals can

actually kick start your metabolism too. Mixing up a lower-calorie

eating plan with a quick burst of calories can fool your body into

keeping its metabolism revving full-speed ahead.

Here are a couple more details about the Belly Fat Free Splurge

Meal option:

1. During the first week of your 12-week program, you will

have three splurge meals throughout the week. This will help

wean you off the obesity additives and break the addiction.

2. Beginning your second week, the number of splurge meals

per week will drop down to two.

Make sure to use these splurge

meals wisely and plan for them

ahead of time. For example, use a

splurge meal when you are going

out to eat with friends or for a spe-

cial celebration. And don’t forget,

after the splurge meal (unless it’s

your last meal of the day), you’re

still going to be eating again three

hours later. Finally, be sure not

to eat more than the prescribed

amount of total food based on your weight.

Do you have to include these splurge meals? Nope. In fact, if

you’re the type of person who can’t control herself after eating

certain addictive foods—like French fries, ice cream, pie, cake, or

chips—then I encourage you to skip these splurge meals entirely.

They are not mandatory.

Some people (like me) have a hard time getting back on track

after eating anything with obesity additives in it—especially sugar.

Mixing up a lower-calorie eating plan

with a quick burst of calories can fool your body into keeping its metabolism revving

full-speed ahead.


166 Belly Fat Free

The Calorie Counter’s Corner

If you’re one of those people who just loves to count calories and you can’t follow a program without doing so, my suggestion is to take your current body weight times the number eight. This will give you a rough estimate of how many calories you should consume over the course of a day to lose weight.

Body weight x 8 = Maximum daily calories to lose weight

Of course, always remember that exercise will burn additional calories.

To take it a step further, to plan your five mini-meals, just take the number of daily calories and divide that

If you’re this type of person (and you know who you are), then I

encourage you to stay away from foods that cause you to fall off

the wagon.

One more thing about splurge meals: do not have these splurge

foods in your home. Make a point of leaving your house to indulge.

Your home needs to be a safe, healthy environment free from “toxic

waste” and temptation.

After you eat a splurge meal, take a moment to take stock of

how you feel for the next few hours. If you eat foods with obesity

additives in them, take note of their power to alter your mood—

just like a drug. Many of my students report feeling nauseous and

lightheaded (even sick) after reintroducing these artificial food

substances back into their bodies. Other men and women also

report a surge of hunger and cravings.



Eating on the Run? No Problem.

I know, I know. If you’re like a lot of my students you might

be thinking, “It’s going to be expensive and time consuming to

prepare five mini-meals for myself every day.” If so, you’re not

alone. In fact, most of my students say their three biggest obstacles

to eating five mini-meals a day are:

m Healthy foods are too darn expensive and boring to eat.

m It’s too time consuming to prepare five mini-meals each day.

m It’s too confusing to know what foods to combine to create

the best fat-burning effect.

Until recently, I couldn’t agree more. I’d set aside two nights

each week to cook all of my meals. Other times, when life was really

busy, I’d post an ad and hire an inexpensive cook (or pay an eager

friend or family member) to make healthy meals.

number by five. Here’s how this little equation works for me: I currently weigh 170 pounds. 170 x 8 = 1,360 calories per day. 1,360 ÷ 5 = 272 calories per mini-meal.

If you want to break it down even further, try to follow a plan that is 30 percent protein, 45 percent carbs, and 25 percent good fat. When calculating your amounts, remember that protein and carbs contain four calories per gram, while fat contains nine calories per gram.

Whatever you do, be sure to include a protein source in each of your meals, along with a little fat and fiber. Do not eat carbohydrates by themselves. Proteins, fats, and fiber all slow down the digestion of your food and help lower the release of the fat-storing insulin.


168 Belly Fat Free

Once prepared, I’d keep some of this food in the refrigerator and

freeze the rest in plastic containers. Each morning, I’d fill a small

cooler with my frozen entrees and take them to work with me. Then

when it was chow time, I’d reheat one in the microwave and enjoy.

This was pretty easy to do for lunch, but it became really

difficult at other times of the day. Things would get hectic and I

couldn’t take the time to reheat food or sit down and eat. Before

long I’d get so hungry I’d find myself frantically searching for the

nearest vending machine for something…anything…to stuff in

my face. It was almost always junk food, and I’d almost always eat

too much of it to boot. (Ever do this?)

Then I discovered nutrition shakes and bars. These products

can’t totally replace whole food, but I can attest that they’ve made

it infinitely easier to get that frequent infusion of healthy nutrients

so critical to fat-loss success.

Imagine having a thick, rich, delicious milkshake that is per-

fectly balanced with the precise amounts of proteins, carbohydrates,

vitamins, and minerals for one of your mini-meals. Here’s the

kicker: for less than 200 calories. Sound like a dieter’s dream?

Actually it’s a Bio Trust Nutrition Shake—rich, creamy, and

super easy to prepare. It takes just 60 seconds to create this nutrition



shake (or mix it like pudding), and you’ve got a delicious, nutritious

alternative to those fatty snacks that can add inches to your waist

and thighs.

In each Bio Trust Nutrition Shake you get one protein serving,

one energy carb serving, and more vitamins and minerals then

any color carb out there. These nutrition shakes come in delicious

flavors like Vanilla Cream and Milk Chocolate.

Bio Trust Nutrition Shakes contain a high-quality protein to

help your body build muscle and to support an increased metabo-

lism, plus a slow-release carbohydrate blend designed to slow

digestion, which keeps energy levels up and reduces fat storage

by controlling insulin levels. What’s more, unlike other nutrition

shakes, Bio Trust Nutrition Shakes don’t contain any obesity addi-

tives like hydrogenated oils/trans fats, high fructose corn syrup,

artificial sweeteners, or large amounts of stripped carbohydrates.

These ingredients are big no-no’s if you’re trying to lose body

fat and increase your health and energy levels. (If you see these

ingredients in other products, run!) And in case you’re wondering,

Bio Trust Nutrition Shakes are 97 percent lactose free.

One Bio Trust Nutrition Shake contains:

m Only 140 calories

m 24 grams of high-quality protein (from milk proteins that

do not contain rBGH or antibiotics.

m 9.5 grams of slow-absorbing Nutrim™

m Only two grams of sugar

m Three grams of good fats (you know, the ones that help

burn fat)

m Three grams of healthy fiber

m 26 essential vitamins and minerals

m A special enzyme blend for easy, tummy-friendly digestion


170 Belly Fat Free

Bio Trust Nutrition Shakes are like taking precise amounts

of all the good stuff from food—the proteins, good carbs, good

fats, fiber, and essential vitamins and minerals—and leaving out

all the bad stuff. So you can feed your hunger and cravings while

starving away the fat. (By the way, as I write this we are just putting

the finishing touches on the new Bio Trust Nutrition Bars that are

based on the same delicious formula as the Bio Trust Nutrition

Shakes. These nutrition shakes and bars come in some amazing

flavors that you can check out at BioTrust.com.)

Women and men across the country are achieving extraordi-

nary results with Bio Trust Nutrition Shakes when used as part of

a healthy eating and activity program. Unfortunately, the success

stories you see in this book didn’t have access to them, but you do!

You can get Bio Trust Nutrition Bars and Shakes at BioTrust.com.

You Gotta Love the Food You Eat

The bottom line is, if you don’t enjoy the food you eat you

won’t be eating it for long. That’s why you should make every

attempt to feed yourself great-tasting foods every chance you get.

Don’t settle for bland, boring dishes that leave you physically full

but mentally hungry.

Here’s an example of a typical day’s menu that I recommend

for anyone following the BFF Eating Plan:

Meal #1: Strawberry Egg White Pancakes

4 egg whites (or the equivalent amount of egg substitute like Egg Beaters™)

4 tablespoons low-sugar strawberry preserves½ cup old-fashioned oats2 tablespoons 100% whole wheat pancake mix



Place all the ingredients in a blender and mix them well. Spray

nonstick vegetable spray onto a medium-sized nonstick skillet and

preheat the pan over medium heat. Pour the mixture into the skillet

and cook the pancake for three to four minutes. Turn the pancake

over and let it cook for an additional three minutes.

Serves four.

Meal #2: Bio Trust Vanilla Cream Nutrition Shake

Pour a scoop of Bio Trust Nutrition Shake mix into 8 ounces of cold

water in a blender. Add a few ice cubes and blend at high speed for

30 seconds. Or you can use a “shaker bottle” to mix up a delicious

smoothie without the mess or hassle of a blender.

Meal #3: My Favorite Lasagna

See recipe at the end of this chapter (page 185).

Meal #4: Low-Fat, Low-Sugar Yogurt

Meal #5: Grilled Chicken and Cranberry Rice

4 grilled, boneless, skinless chicken breasts2 cups uncooked wild rice1 16-ounce can low-fat chicken broth1 cup dried cranberries or cherries

Grill the chicken breasts. In a saucepan, bring the broth to a boil and

add rice. Reduce the heat to low. Cover the mixture and let it simmer

until the rice has absorbed the broth. Toss in the dried cranberries

and stir. Place a grilled chicken breast over a bed of cranberry rice.

Refrigerate or freeze leftovers for later use.

Serves four.


172 Belly Fat Free

You may be thinking this seems like a lot of food, but

remember that each of these meals is actually quite small—

between 200 and 350 calories if you follow the Cup Plan

guidelines. It’s important to change your perception of the

size of a meal. Leaving the table a little hungry won’t be so

difficult if you know you’re going to eat again in just three

hours. Remember, after a week or so, your stomach will begin

to “shrink” to a smaller size, and soon you will feel full and

satisfied after each mini-meal.

Here’s an example of a super convenient BFF Eating Plan for

those hectic days on the run:

Quick Meal #1: Chocolate Raspberry Truffle Bio Trust Nutrition Shake

Mix one Milk Chocolate Bio Trust Nutrition Shake and 8

ounces of water with a half cup frozen raspberries and three

ice cubes. Blend the ingredients on high for 30 seconds.

Quick Meal #2: Cottage Cheese and Fruit

Measure a ½ cup of non-fat or 1% cottage cheese into a serving

bowl. Add a cup of chilled, natural pineapple (or strawberries) with

no sugar added.

Quick Meal #3: Bio Trust Nutrition Bar



BFF Cup Method Summary1. Eat five mini-meals spaced three hours apart each day.

2. When shopping (and eating), omit foods that contain high fructose corn syrup, stripped carbohydrates, artificial sweeteners, hydrogenated oils and trans fats, excess caffeine, MSG, alcoholic beverages, excess salt, and high amounts of saturated fat—especially if these ingredients are among the first five listed on the label. Also, unless you’re eating a food for its good fat content, choose foods that have 25 percent or less of their calories from fat (see page 159 for instructions on how to determine fat calorie content).

For more recipes, please flip to the end of this chapter (page 177)

or visit BellyFatFree.com/cookbook.

So there you have it, the complete Belly Fat Free Eating Plan.

It’s simple, convenient, and very effective. Now it’s time for…

Quick Meal #4: Turkey Sandwich

Pick up a six-inch turkey sandwich with mustard and veggies from

Subway® or a similar restaurant. (No cheese, mayo, or white bread.)

Quick Meal #5: Bio Trust Vanilla Cream Nutrition Shake

Add a scoop of Bio Trust Vanilla Cream Nutrition Shake mix

and 8 ounces of cold water into a blender. Add a few ice cubes and

blend at high speed for 30 seconds. Alternatively, you can use a

“shaker bottle” to mix up a delicious Shake without the mess or

hassle of a blender.


174 Belly Fat Free

3. Choose foods from the Recommended BFF Foods sec-tion (beginning on page 154). Have a half-cup protein and one cup of an energy carb for three of your daily meals. For the other two meals, have a half-cup protein and one cup of color carbs. If you weigh 201 pounds or more, see page 163 for portion adjustments. (You can replace one, two, or three meals a day with a Bio Trust Nutrition Shake or Nutrition Bar.)

4. Add two tablespoons of healthy oil to your food each day, or eat the recommended foods that are good sources of healthy fat.

5. Drink at least one 12-ounce glass of water before your meal and another during your meal. Sip on water throughout the day, especially when you exercise.

6. If you choose, have three splurge meals during the first week of the program. After that have two splurge meals per week. (If desired—splurge meals are an optional part of the program.)

7. Remember—love the food you eat or you won’t stay on the program for long!



BFF Assignment #8 q Start Using Your BFF Eating Tracker

I can’t stress how crucial it is to plan and track the foods you’re eating in this program by using the BFF Eating Tracker on page 176. This chart will both keep you accountable and provide a written record of your progress. Be sure to write down everything you plan to eat and whether or not you meet your goals. Remember, if you fail to plan you’re planning to fail.

Tips for Using the BFF Eating Tracker

❑ Fill in the date, your goal weight, and how many days to

your deadline date.

❑ Each night, plan out what you will eat the following

day, making sure to include the appropriate amounts

of protein, energy carb, and color carb sources for each

meal. (Be sure to have all these foods on hand.)

❑ When you meet your goals for each meal, put a check

mark in the Met Goal box.

❑ Include notes at the bottom of the sheet about what you

did well and what you’ll improve on tomorrow.

❑ Take pride in the fact that you’re taking action and

improving your health and body!


176 Belly Fat Free

Mini-MealOne

Mini-MealTwo

Mini-MealThree

Mini-MealFour

Mini-MealFive

Meal / Time Source Met Goal

: AM

PM

: AM

PM

: AM

PM

: AM

PM

: AM

PM


BFF Eating Tracker TM

What did I do well today? What will I do even better tomorrow?

ProteinCarb

Water (oz.)Supplements

ProteinCarb


ProteinCarb


ProteinCarb


ProteinCarb




Belly Fat Free RecipesThe following recipes really are just the tip of the iceberg in

terms of all the delicious and healthy options you have on the Belly

Fat Free Program. Hundreds of delicious, family-friendly recipes

are available in our new cookbook, at BellyFatFree.com/Cookbook.

But, for now, here are a few tasty treats to get you started!

Protein Recipes

“Fried” Chicken Tenders

Kids love this recipe, which offers up all the crunch of fried chicken minus the fat. Try dipping the chicken tenders in organic ranch-style dressing for even more flavor.

Ingredients1 pound chicken tenderloins2 cups plain low-fat yogurt½ teaspoon salt¼ teaspoon pepper½ teaspoon paprika2 cups panko bread crumbs or corn flake crumbs

Directions

1. Preheat the oven to 350˚ F.

2. In a pie plate or shallow dish, mix the seasonings into the yogurt.

3. Put the bread crumbs in another shallow dish. Dip each chicken tender in yogurt, let the excess drip off, and gently roll the tenderloin in crumbs.

4. Bake the chicken tenders on a cookie sheet lined with foil for 15 to 18 minutes. The chicken will be done when the juices run clear.


178 Belly Fat Free

Baked Marinated Salmon

Salmon is one of the healthiest fish you can eat because it’s rich in omega-3 fats. Here’s a healthy and delicious way to enjoy it.

IngredientsSalmon fillets (as many as you’d like)Roasted sesame seeds (for garnish)Drizzle of toasted sesame oil (optional)For the marinade:½ cup sake¼ cup tamari sauce (a low-sodium version is preferable)1 teaspoon fresh grated ginger (sold in jars in produce sections)1 teaspoon fresh minced garlic

Directions


2. Combine the marinade ingredients in a small baking pan or heat-safe glass casserole dish.

3. Rinse the salmon fillets and remove any large bones.

4. Place the fillets in the baking dish and marinate them in the refrigerator for an hour. Turn the fish over or spoon marinade over the top of the fillets occasionally so both sides taste good!

5. Bake the fish in the marinade for approximately 8 minutes, then turn the fillets over and bake them for an additional 7 minutes or so (depending on thickness of the fillets).

6. Garnish the fillets with sesame seeds to serve.



Color Carb Recipes

Colorful Steamed Vegetables

Alright, alright. “Steamed” is a misnomer here because we’re using a microwave as opposed to actual steam, but the results are very similar and a microwave is faster and easier to use!

IngredientsHead of broccoli, cut into florets6 large zucchini, cut to desired thickness4 large yellow squash, cut diagonally into ¾-inch-wide slices1 red bell pepper, cut into ½-inch-wide strips2 medium carrots, peeled and shredded2 tablespoons fat-free chicken broth (no MSG)1 tablespoon low-fat parmesan cheeseSalt to taste

Directions

1. Place the vegetables in a large microwaveable covered dish.

2. Pour the chicken broth over the vegetables.

3. Microwave the covered dish on high power until the veggies are tender but not soft (about 8 minutes).

4. Remove the dish from the microwave and, leaving it cov-ered, let it cool for 2 minutes.

5. Season the veggies with parmesan cheese and salt.

Serves six.


180 Belly Fat Free

Garlic Tomatoes

This side dish is best with fresh summer tomatoes, but you can make it all year long.

Ingredients7 large Roma tomatoes (about 1 ½ pounds), cut in half

lengthwise and then cut into ½-inch slices2 green onions, minced2 large cloves of garlic, peeled and pushed through a

garlic press or finely minced2 tablespoons red wine vinegar2 teaspoons balsamic vinegarSalt and pepper

Directions

1. Place the tomatoes in a medium bowl and sprinkle them with garlic and green onions. Mix with a flexible spatula.

2. Drizzle the red wine and balsamic vinegars over the toma-toes and mix with a flexible spatula.

3. Season with salt and pepper to taste.

4. Refrigerate for 30 minutes to allow the flavors to develop.

Serves six.



Creamy Cauliflower Soup

This delicious soup has a delightfully creamy texture and a delicate flavor you won’t be able to resist. Even if you think you don’t like vegetables, give this recipe a try—it just might change your mind. Oh, and this dish is easy to make to boot!

Ingredients 1 head cauliflower, cut into 2-inch pieces1 large yellow onion, diced1 white potato, cut into 1-inch pieces4 cups fat-free chicken broth (no MSG)3 teaspoons olive oil½ cup low-fat milk (no more than 1%)½ cup (about 4 ounces) shredded fat-free cheddar cheesePinch cayenne pepperSalt and pepper

Directions

1. Heat the olive oil in a large pot over medium-high heat until it’s simmering (but not smoking).

2. Place the cauliflower, onions, and potato in the pot. Season them with salt and pepper to taste.

3. Cook and stir the vegetables until they are just starting to brown, about 8 minutes.

4. Add chicken stock and bring it to a boil. Reduce the heat to low and simmer until the vegetables are very tender and you can easily push a fork through them, about 30 minutes.

5. Transfer the contents of the pot to a blender. Add the low-fat milk, then blend until smooth.

6. Pour the contents of the blender back into the pot. Stir in the cheese and cayenne pepper. Cook and stir over medium-high heat until the cheese has completely melted.



182 Belly Fat Free

30-Second Salad

Enjoy your salad with the simplest and freshest of dressings (not to mention the least expensive!). If you prefer vinegar to lemon juice, by all means, substitute.

IngredientsBag of romaine lettuce, chopped1 lemon2 teaspoons extra-virgin olive oilSalt and pepper to tasteOptional: tomatoes, sugar snap peas, broccoli, etc.

Directions

1. Put the lettuce in a bowl.

2. Squeeze a whole lemon over the lettuce.

3. Drizzle with olive oil.

4. Season and add other veggies if you choose.

5. Toss!

Energy Carb Recipes

Spanish Rice

If you’re not a big fan of plain brown rice, this is a great way to liven it up…not too spicy but with a nice, zesty tomato flavor.

Ingredients2 teaspoons olive oil1 ½ cups brown rice1 small onion, diced3 cloves garlic, mincedOne 15-ounce can diced tomatoes (preferably organic)2 q cups fat-free chicken broth (no MSG)½ teaspoon cumin½ teaspoon salt



Directions

1. Heat the olive oil in a large saucepan over medium-high heat.

2. Cook and stir the onions until they’re tender, about 5 minutes.

3. Add garlic, then cook and stir until fragrant, about 30 seconds.

4. Add the rice, tomatoes, chicken broth, and salt.

5. Stir the mixture and bring it to a boil.

6. Reduce the heat to low, cover, and simmer for 20 minutes.

7. Remove the pan from the heat, keeping it covered for 20 minutes.

8. Stir the rice before serving.

Herb-Roasted Potatoes

Here’s a satisfying goodie! Feel free to play with the herbs in this recipe to customize it to your liking.

Ingredients5-6 large potatoes, peeled and cut into cubes2 tablespoons extra-virgin olive oil2 teaspoons salt½ teaspoon dried oregano½ teaspoon dried rosemary½ teaspoon dried thyme½ teaspoon onion powder

Directions


2. In a large bowl, toss the potatoes with olive oil.

3. Sprinkle the potatoes with the spice mixture and toss.

4. Place the potatoes in a single layer on a cookie sheet or roasting pan.

5. Roast for 20 to 30 minutes, turning occasionally.


184 Belly Fat Free

Baked Sweet Potato “Fries”

If the only way you’re used to eating sweet potatoes is in a Thanksgiving casserole, you’re missing out on a very nutritious vegetable. Packed with beta carotene, sweet potatoes have a great flavor that can accompany a variety of dishes.

Ingredients½ teaspoon ground cumin½ teaspoon salt¼ teaspoon cayenne pepper1 tablespoon olive oil2 large sweet potatoes

Directions

1. In a small bowl, combine the cumin, salt, and pepper. Set the bowl aside.


3. Peel the potatoes, cut each in half lengthwise, and cut each half into 6 wedges. In a large bowl, combine the cut potatoes, oil, and spice mixture. Toss until the potatoes are evenly coated.

4. On a baking sheet, arrange the potatoes in a single layer and place them on the middle shelf of the oven. Bake until the edges are crisp and the potatoes are cooked through, about 30 minutes. Serve immediately.



Combo Meals: Protein and Carb Recipes

My Favorite Lasagna

This lasagna is one of my personal favorites. Using an all-natural pre-made sauce saves time, and nobody knows the difference!

Ingredients 1 8-ounce box of whole wheat lasagna noodles1 10-ounce jar of marinara sauce (choose an all-natural sauce

like Barilla, Bertolli, or Newman’s Own)1 pound lean ground beef or ground white turkey

breast (96% lean)1 24-ounce carton low-fat cottage cheese (1% or less)1 ½ cup mozzarella (2%), shredded

Directions


2. Begin boiling the water for the lasagna noodles. When it’s ready, cook the noodles per the package directions. While you’re doing that, brown the ground beef until it’s com-pletely cooked. Break it up into small pieces and season them lightly with salt and pepper.

3. Combine the browned beef and marinara sauce in a medium bowl.

4. Once the noodles are cooked and drained, in a lightly greased 9 x 13 casserole dish, begin your layers: put a very light coat-ing of the marinara-beef mixture on the bottom; then place one layer of noodles over that; followed by a layer of sauce; then cottage cheese; and, finally, mozzarella cheese. Repeat these layers, making sure the top layer is cheese.

5. Bake for about one hour (depends on your oven).


186 Belly Fat Free

Sloppy Joes

Kids of all ages love this quick and tasty version of a family favorite.

Ingredients1 large onion, diced3 pounds 96% lean ground beef or ground white turkey breast8 whole wheat buns (low-fat)1 29-ounce can tomato sauce1 tablespoon cider vinegar1 tablespoon brown sugar (use stevia, truvia™, or Sun

Crystals™ instead to cut down on sugar even more)1 tablespoon paprika2 tablespoons Worcestershire sauce2 tablespoons modified food starch, mixed with enough water to

form a slurrySalt and pepper

Directions

1. Cook and stir the ground beef and onions in a large heavy skillet until brown, about 10 minutes; drain.


3. Add tomato sauce, vinegar, brown sugar, Worcestershire, and paprika.

4. Cook and stir over medium heat until the liquid is reduced, about 10 minutes.

5. Add 1 teaspoon starch; cook and stir to thicken. Repeat as required to thicken.

6. Serve on whole wheat buns or toasted whole wheat bread.

Serves eight.



Turkey Chili

Ground turkey tends to be dry and bland by itself, but this recipe overcomes both of those problems quite handily. Comparable in flavor and texture to a traditional beef chili, this dish is a real crowd pleaser. If you prefer a five-alarm chili just add extra cayenne or chili pepper flakes. This can be served with diced onions and shred-ded non-fat cheddar cheese.

Ingredients1 ½ pounds ground white turkey meat1 onion, diced2 stalks celery, diced2 carrots, diced4 garlic cloves, peeled and minced1 tablespoon olive oil1 14 ½-ounce can kidney beans, drained1 14 ½-ounce can black beans, drained1 14 ½-ounce can pinto beans, drained1 29-ounce can diced tomatoes1 29-ounce can tomato sauce2 tablespoons cumin1 tablespoon chili powderSalt to tasteBlack pepper, cayenne, or chili pepper flakes to taste

Directions

1. Cook and stir the onion, celery, and carrots in olive oil over medium-high heat until softened, about 6 minutes.

2. Add the ground turkey and garlic. Cook the turkey until it’s just done, taking care not to overcook.

3. Add the remaining ingredients and simmer for 20 to 40 minutes, stirring occasionally.

Serves six.


188 Belly Fat Free

Beef Stroganoff

This is a delicious and healthy version of the classic Russian dish. The creamy sauce combines the mild sweetness of cooked onions with a hearty beef flavor to create a very satisfying meal.

Ingredients1 pound top sirloin steak, thinly sliced and well trimmed of fat1 large yellow onion, diced8 ounces mushrooms, sliced¾ cup beef broth (low-fat)4 teaspoons olive oil (2 teaspoons + 2 teaspoons)1 ½ cups sour cream (fat-free)2 teaspoons corn starch mixed with enough water to

make a slurry1 pound whole wheat or reduced-carb rotini (spiral-shaped)

pastaSalt and pepper

Directions

1. Heat 2 teaspoons olive oil in a large skillet over medium-low heat.

2. Place the onions and mushrooms in a skillet, season them with salt and pepper to taste, and cook and stir until soft and syrupy, about 20 minutes.

3. Transfer the cooked onions and mushrooms to a small bowl.

4. Fill a large pot halfway with water, cover, and bring it to a boil over high heat.

5. Add pasta to the boiling water, reduce the heat to medium, and cook until tender, about 15 minutes.

6. Heat the remaining 2 teaspoons of olive oil in the same skillet over medium-high heat until simmering (but not smoking).

7. Season the steak with salt and pepper to taste.



8. Cook the steak until it’s well browned, about 4 minutes on each side. Transfer the steak to a plate and cover it with foil.

9. Add the beef broth and use a wooden spoon to scrape any brown bits from the bottom of the skillet.

10. Whisk in sour cream and any accumulated beef juices.

11. Remove from heat, whisk in starch, and bring to a boil to thicken the sauce. (Note: You may need more or less starch depending on how thick you want the sauce. If the sauce is too thin, add more starch off-heat and bring it to a boil. If the sauce is too thick, add more beef broth.)

12. Slice the steak into thin bite-sized pieces.

13. Add the steak, onions, and mushrooms into the sauce and mix well.

14. Strain the cooked pasta in a colander.

15. Spoon the stroganoff over the cooked pasta.

Serves four.

One last note: You can make almost any recipe a Belly Fat Free

recipe. Adapt recipes from your own kitchen by removing obesity

additives, controlling portion sizes, replacing refined grains with

whole grains, and substituting healthy lean meats for fatty meats.

Be creative!


BFF Success StoryDeborah: Busy Bee Loses the Belly

Deborah Wellard is an inspiration for those of us who struggle

with balancing wellness with stress and a packed schedule. This

37-year-old mother of two runs a day care center and a natural skin

care beauty business out of her home. Not only that, but during

the 12-week Challenge, Deborah had to deal with her daughter’s

injury, her niece’s death, and her mother’s cancer diagnosis. Talk

about stress.

In order to take back control of her life, Deborah took a few

minutes out of every night to plan out what she would eat the next

day; she knew if she didn’t do this she would end up eating the wrong

foods. And because of her schedule, Deborah had no choice but to

exercise at home.

Positive self-talk is a secret that many achievers use, and

Deborah is no different. She tells herself, “Others have done this

before me, so I know I can do it too!”




Mental strategies such as these helped Deborah get the best of

her sugar cravings, and after about two weeks they disappeared

altogether. Now she can have a bite of a candy bar for a splurge

and say, “Okay, I’m done. I don’t need to eat the whole candy bar

anymore.” When Deborah started the Challenge she was using

her splurge meals as a crutch, but as time went on she found she

didn’t need them that often. “Get the tempting foods out of your

house,” she advises, “and don’t let yourself get ravenously hungry.

Eating the five mini-meals per day makes this possible.”

Deborah set two-week goals for herself, and found it extremely

helpful to avoid weighing herself every day, thus averting dis-

couragement. She realized she was embarking on a new way of

living, not a temporary quick fix. As full as her days are, Deborah

dedicates five minutes of each and every day to prayer and medita-

tion, concentrating on her body makeover success in the process.

Deborah’s mental strength, pre-planning, and regular work-

outs paid off big. She lost 49 pounds, 40 ½ inches, and dropped four dress sizes. Her body mass index (BMI) went from obese at 32.1 to normal at 24.4. And she accomplished all of these

extraordinary, life-changing goals by focusing on two-week blocks

of time. “One day I noticed my stomach stopped squeezing out

of my pants. And then after a while I found I could slip on my

red bikini. Now it’s fun to look at myself in photographs. I feel

good!” she laughs.

Deborah is living proof that what you think affects the way

you look.


192 Belly Fat Free

193

Chapter 8

BFF Approved Supplements

It’s no secret that your body requires dozens upon dozens

of nutrients—proteins, carbohydrates, vitamins, minerals, trace

elements, essential fats, and food chemicals (phytonutrients)—to

function optimally and maintain good health.

However, the cold hard truth is that most of us are not getting

what we need for our short- and long-term health. Not by a long

shot. Here’s why:

m We eat overly processed foods and fast foods that have been

stripped of their original nutrient content.

m We eat foods grown in nutrient-depleted soils. The

vegetables, grains, and fruits grown in these fields therefore

lose some of their healthful properties.

m Many important nutrients are destroyed in the course of

the cooking process.

m We lead stressful lifestyles that increase our bodies’ demand

for certain nutrients.


194 Belly Fat Free

Let’s look at the statistics again. One out of every eight

Americans will get cancer. One out of five will develop heart disease.

And another one out of four will get diabetes. Not to mention the

fact that other diseases like arthritis and osteoporosis are linked to

nutritional deficiencies. When we make unhealthy lifestyle choices

we put ourselves at risk for every one of these diseases.

On the bright side, an overwhelming number of research

studies performed by top doctors at prestigious universities are

showing that we have the power to prevent or promote these ter-

rible and debilitating diseases simply by making careful decisions

about the food and nutrients we feed our bodies.

With that in mind, taking certain dietary supplements is a

really cost-effective way to promote lifelong health and fitness.

Taking quality supplements also saves a lot of time and hassle. After

all, the alternative is weighing and measuring literally everything

you eat, looking it up in a nutrition almanac or database, record-

ing all the information for dozens of nutrients, and repeating the

process over and over again. I think you’ll agree that this is easily

a full-time job.

Furthermore, you’d be eating all day long and, based on how

many empty calories are in the typical American diet these days,

you’d be taking in so many extra calories in order to get your daily

nutrient requirements that you’d end up gaining weight like crazy.

I could go on and on, citing hundreds of supporting scien-

tific studies until we are both bored silly, but the bottom line is

this: You need to supplement your diet with, well…supplements.

This is true for everyone, but especially for those of us who have

a family history of disease and bad health, who are under a lot of

stress (and who isn’t?), and certainly for those who are trying to

transform their bodies by losing fat and adding muscle.

BFF Approved Supplements 195


Please believe me when I tell you that, more likely than not,

your body is already in a state of nutrient deficiency. When you

start to exercise or begin to exercise more intensely, you dramati-

cally increase your body’s demand for a wide variety of nutrients

like calcium, essential fats, water, amino acids, potassium, sodium,

B vitamins, and antioxidants, just to name a few. If you aren’t

already properly nourishing your body when this happens, you

will make the nutrient deficiency even worse, thus accelerating

the damage.

Get my drift?

Now, whatever you do, don’t use this as an excuse not to exer-

cise. Instead, simply follow the Belly Fat Free Eating Plan (from

the previous chapter) and add a few simple dietary supplements

to your program to cover all your bases.

It really is as simple as that. There’s no need to bang your head

against the wall, trying to ensure you’re getting all the nutrients

you need. That isn’t a good use of your time or your mental energy.

Following the Belly Fat Free Eating Plan and adding a few of the

recommendations below will give you all the protection you need.

Recommended Belly Fat Free Supplements

Now that you realize the importance of nutrients (and, there-

fore, supplements), I want to explain which supplements you really

need. Health food stores stock every supplement under the sun,

which is enough to completely overwhelm anyone.

Some supplements are good. Many are so-so. Others are

completely worthless. Let’s take a look at the eight Belly Fat Free

supplements that you may want to include in your transforma-

tion program.


196 Belly Fat Free

Supplement #1: A Quality Nutrition Shake

Nutrition shakes (sometimes called meal replacement powders

or protein shakes) are far and away my first supplement choice for

anyone who is interested in losing weight and toning her body.

Virtually all the men and women you see in this book used nutri-

tion shakes to get great results.

Nutrition shakes provide a quick and convenient way to get in

a few of your five mini-meals each day. They’re packed with the

nutrients necessary to nourish and transform your body and, best

of all, they are extremely economical compared to whole foods that

contain the same nutrient content. Furthermore, the good ones

taste great—just like a cold, thick nutrition shake or milkshake.

But there is one thing I have to say up front. Make sure to read the label of any nutrition shake before you purchase it. Unfortunately,

many of these creamy delights are packed with the obesity additives

I’ve been warning you about throughout this book—high fructose

corn syrup, stripped carbohydrates like maltodextrin, large amounts

of sugars, low-quality proteins, and unhealthy fats.

Be sure that whatever nutrition shake you use contains an oat

flour like Nutrim that is fiber-rich. This energy carb has a gelling

effect that causes you to feel full and satisfied quickly—kind of like

after you eat a big bowl of oatmeal. But if the product is good it

should taste more like ice cream than oatmeal. With Nutrim you

also won’t experience a surge in your blood sugar levels (which leads

to the release of fat-storing hormones and exhaustion). Finally,

because Nutrim is made from whole oats, it’s heart healthy and

has been scientifically shown to support healthy cholesterol and

triglyceride levels.



The second fat-fighting ingredient to look for is a calorie-

burning and muscle-building nutrient called whey protein

isolate—considered to be one of the highest-quality and most

absorbable proteins in the world. This protein takes advantage

of the thermic effect of foods that we learned about in Chapter

7. Basically this high-quality protein will boost your metabolism

by up to 20 percent immediately after you consume it. And of

course, this translates to more calories burned…always a good

thing! This seems like a good time to mention that a scientific

study published in the Journal of the American College of Nutrition

recently confirmed, once again, that diets higher in protein can

help you lose body fat almost three times faster.

I’ve said it before and it’s worth mentioning again: Please

understand that I’m not recommending a high-protein, low-

carbohydrate eating plan by any stretch of the imagination. I

recommend a very balanced plan that contains proper amounts

of protein, carbohydrates, and good fats. With that said, make no

mistake, protein is a very important part of your transformation

process. Not only can protein boost your metabolism, it is also the

building block of muscle. The truth of the matter is, if you aren’t

consuming enough protein, there’s no way you’ll efficiently lose

fat and build attractive muscle tone.

Each and every day I talk with good folks from all over the

country who aren’t eating enough protein. They come to me

asking for help, baffled as to why their metabolism is slow and

their muscles are withering away (especially vegetarians). But as

soon as we start adding a little protein to each of their daily meals,

Tip: Make sure any nutrition shake you choose to use contains an oat flour (like Nutrim) and whey protein isolate.


198 Belly Fat Free

wondrous things happen. They begin to lose weight, feel better,

and add muscle.

Recommended use: Enjoy a thick, creamy nutrition shake one

to three times daily. Be sure to add a few ice cubes before blend-

ing. Find a brand and flavor that meet the guidelines provided

in this chapter. I recommend Bio Trust Nutrition Shakes for their

nutrition, taste, and protein/fiber content. Each nutrition shake

contains both a serving of protein (about 24 grams), a serving of

energy carbs, good fats, fiber, and a wide array of vitamins and

minerals (for more information, see page 169). These nutrition

shakes work perfectly in conjunction with the BFF Eating Plan.

To order Bio Trust Nutrition Shakes, simply visit BioTrust.com.

Supplement #2: Fiber

As I’ve mentioned, it’s important to consume around 30 grams

of fiber each day. Doing this alone can give you a flat belly, fast.

Why? Because fiber (along with fats and proteins) fights belly fat

by slowing down the absorption of sugar in the body, which helps

fight belly fat, and it helps to cleanse the belly bulge (waste) that

comes from an overloaded digestive system.

Fifty percent of Americans aren’t getting enough fiber from

their daily diet. After all, the American Heart Association recom-

mends 25 to 30 grams of fiber per day to reduce the risk of heart

disease. However, most folks are getting only half of that, which is

causing digestive problems and increasing their risk of heart disease,


Why is fiber so important for weight loss? Fiber-rich foods

make you feel fuller for longer, and they slow the digestion of food

so insulin (a fat-storing hormone) is released into the digestive

tract. Plus, eating enough fiber (combined with eight to 10 glasses



of water a day) keeps your digestive system running smoothly

and can clean out pounds of “internal waste” that make your

belly bulge. Forget all of those unhealthy laxatives and cleansing

detox pills you see advertised…all you really need is an adequate

amount of fiber and water.

If you’re unable to get 30 grams of fiber from food sources

(which is the goal), I suggest supplementing with a product such

as Benefiber®, which you can add to any noncarbonated drink.

It dissolves completely and doesn’t thicken. You can also add this

product to soups, sauces, or hot cereals without changing the

taste. I also recommend psyllium husks as a great source of fiber.

You can take fiber supplements in capsule or chewable form if

you prefer. Just make sure they don’t contain sugar and other

unhealthy additives.

Sprinkling fiber onto high-carb

foods slows digestion, thus preventing

a surge in fat-storing hormones. This is

one of my top tips for people who have

a hard time avoiding sweets—add some

fiber to your treats.

Recommended use: Start off with

two teaspoons once a day and work

your way up to two teaspoons three

times a day to add nine grams of healthy fiber to your diet. Add

more fiber as necessary to reach a total intake of 30 grams (also

be sure to count the fiber you get from food).

Supplement #3: Probiotics

Your body is supposed to be home to trillions of tiny bac-

teria. And that’s a good thing. These beneficial microorganisms

Sprinkling fiber onto high-carb

foods slows digestion, thus preventing a

surge in fat-storing hormones.


200 Belly Fat Free

serve important functions within the body, mainly within the

digestive tract. They do things like ferment foods that we cannot

digest (such as fiber), help with elimination, support the immune

system, prevent growth of harmful bacteria, and help the body

absorb vitamins and minerals. What becomes a problem is when

the toxins we have been consuming, as well as medicines like oral

antibiotics, have a detrimental effect on these natural bacteria,

also called “flora.”

Obviously, when the intestinal environment is compromised,

digestive side effects may occur. That’s why it is common for

people taking antibiotics to experience diarrhea, which a 2004

study from Pierre et Marie Curie University in Paris linked directly

to the change in gut flora. When “good bacteria” are killed, “bad

bacteria” are more likely to take their place and cause problems. A

study I talked about in the section on artificial sweeteners found

that eating food with Splenda for three months reduced the gut

flora in rats. (Maybe it does this in humans, too?)

I recommend adding probiotics and prebiotics to your diet

each day in order to maintain the best intestinal environment and

reduce your belly bulge quickly. “Probiotics” are foods that either

naturally, or because they have been added, contain quantities of

beneficial bacteria. “Prebiotics” are foods that contain fiber, which

provide nourishment for all those little bacteria.

I recommend sticking to sources that are as natural as possible.

Here are some good probiotic foods to consider, and remember,

most brands of yogurt contain excess sugar, HFCS, or artificial

sweeteners. Avoid them!

m Stonyfield Farms Oikos Greek Yogurt (plain). Add a zero

or low-calorie natural sweetener like truvia™ or Z-Sweet®.

Add a high-fiber fruit like raspberries as a bonus.



m Lifeway Organic Kefir (plain). This is a drinkable yogurt.

Add a splash of vanilla and cinnamon from your spice

rack, plus a handful of your favorite high-fiber berries and

natural sweetener, if desired. Blend. This makes a great

nutrition shake!

As an alternative, consider trying one of the new shelf-

stable probiotic pills, such as Align (Aligngi.com), or Culturelle

(Culturelle.com).

Supplement #4: Omega-3 Fish Oil

Lost in the shuffle of the low-fat diet craze of the 1980s and

1990s was the fact that certain fats are crucial to good health and

essential to proper body function. One of these essential fats is

omega-3. This good fat is deemed essential because your body

cannot produce it; you must get it from foods or supplements. The

body needs two kinds of omega-3 fats: DHA (docosahexaenoic

acid) and EPA (eicosapentaenoic acid).

The benefits of omega-3 fatty acids include:

m Reduced inflammation (inflammation can cause body fat

due to its effect on insulin)

m Balanced blood sugar levels (which reduce cravings)

m Increased energy levels

m Elevated mood

m Accelerated loss of body fat

m Improved skin condition

m Decreased cardiovascular risk

m Reduced symptoms associated with rheumatoid arthritis

m Reduced appetite


202 Belly Fat Free

Who would have thought that a fat could actually help you

lose fat? Well, it’s true.

The problem is, the best sources of omega-3 fats are cold-water

fish including salmon and shellfish, which aren’t common staples

in the American diet. However, we can survive without having fish

sources of omega-3s every day because the body is able to make

some EPA and DHA from a different type of omega-3 acid called

ALA (alpha-linolenic acid), which is found in whole grains, greens,

and some nuts and seeds. But this option isn’t ideal because the

body can only convert about 15 percent of ALA into the most

desired forms of omega-3s.

With all this in mind, I highly encourage supplementation if

you want to get all the fat-burning and health benefits of omega-3

fatty acids. Studies back my opinion that omega-3s are one of the

best supplement choices around. As for brands, I recommend the

Life Extension Foundation® product called Super Omega 3™

available at Lef.org.

Recommended use: Take one 1,000 mg capsule of omega-3

with a meal three times per day. If you need to lose more than 20

pounds, you may increase your dosage to nine capsules total per

day. Take three capsules, three times a day to avoid “fish burps”

and stomach upset. Alternatively, you can add a tablespoon of

Udo’s Choice Oil Blend or Barlean’s Omega oils (see page 160) to

your daily salad or vegetables. Please consult your doctor before

starting any new supplement.

Supplement #5: A Powerful Multivitamin and Mineral

It’s sad but true: Your body cells are constantly decaying and

dying every second of every day. Unfortunately, the air you breathe

and the foods you eat contain deadly toxins, which create evil free



radicals that constantly attack and kill precious cells throughout

your body. These attacks can lead to low energy levels and poor

health. Not to mention other side effects, such as:

m Damage to your skin including wrinkles, which can make

you look older than your actual age

m Hair loss and damage

m Weak and fragile nails

m Inflammation (which many experts believe is the cause of

many major diseases)

m Lowered sex drive

m Decreased mood and increased stress

What’s more, millions of body cells die each day from “star-

vation.” Cells are starved when you don’t consume the nutrients

necessary to keep your body healthy and full of vitality. Inadequate

nutrient intake can also contribute to a host of health problems,

including diabetes, heart disease, high cholesterol, and even obesity.

During a meeting of top nutrition scientists at the University

of California, a startling idea was proposed: Americans are fat

(and getting fatter) not just because they’re eating too much, but

because they’re eating too little of some critical nutrients. You see,

there are certain vitamins and minerals that are essential to the

health of the human body—nutrients we can only get by consum-

ing them. If you sit down to a meal that doesn’t give your body

the nutrients it needs, as I mentioned before, your brain is likely

to get the signal to keep on eating until you consume them. This

may be why some people are constantly riddled with hunger—they

never get all the nutrients their bodies need, even if they eat plenty

of fruits and vegetables.


204 Belly Fat Free

What’s more, a team of scientists at the Fred Hutchinson

Cancer Research Center analyzed survey data from 15,000

people who were asked about their diets, supplement use, and

weight changes over the past decade. They were surprised to

discover that people who regularly consumed three common

nutrients typically gained less weight

over a 10-year period than those

who didn’t. These nutrients included

chromium (which helps to bal-

ance blood sugar levels that control

hunger), vitamin B6, and vitamin

B12 (both involved in the conversion

of calories to energy).

Additionally, researchers from the

University of Rochester reported that

overweight and obese children are

more likely than children of a normal weight to have iron deficien-

cies. (Many overweight women are also low on iron.)

Furthermore, according to written accounts from Amanda

Prasad, MD, a longtime expert on zinc at Wayne State University,

people who don’t get enough zinc in their diets lose muscle tissue.

Loss of muscle tissue slows the metabolism and causes weight gain.

On the other hand, getting enough zinc may help you increase

muscle tone and help you lose weight by boosting your metabo-

lism. Still more studies indicate that overweight men and women

tend to be low in nutrients such as choline, inositol, and vanadium,

all of which play a key role in body fat regulation.

With all this in mind, you have two options to protect yourself

from these nutrient deficiencies and free radical damage.

1. You can get all the vitamins and minerals you need by

meticulously consuming large amounts of health foods.

Americans are fat (and getting fatter) not just because they’re eating too

much, but because they’re eating too

little of some critical nutrients.



Unfortunately, this is something we Americans aren’t very

good at because it’s very difficult to do in this culture.

Besides, as we’ve already discussed, much of the soils our

fruits and vegetables are grown in are depleted of nutrients.

Thus, so are the crops they bear.

or…

2. You can take a powerful multivitamin and mineral product.

But that’s only going to work if you choose the right one.

Read on…

The Problem with Ordinary Multivitamins

Make no mistake, many vitamin products don’t make the mark

for a number of reasons.

1. Many companies use cheap and ineffective ingredients in

their multivitamins (including minerals that aren’t che-

lated or, more technically, are not bound to an amino acid

molecule that allows them to be better absorbed by the

body), thereby reducing any potential benefit. And, unless

you have a biochemistry degree, it’s almost impossible to

tell the good from the bad. Many grocery and drug store

vitamins fall under this category.

2. Many vitamin tablets are pressure packed, which means

they won’t dissolve when you swallow them. In fact, they

may pass right through you. There are actual documented

cases where port-a-potties have been emptied and hun-

dreds of undissolved vitamins were found.

3. Many brands leave vitally important nutrients out alto-

gether. Why? Because they don’t think you’ll notice. This

helps them cut costs and make more money. Don’t let them

get away with this.


206 Belly Fat Free

4. Tests conducted by an independent consumer protection

agency showed that 50 percent of multivitamin and min-

eral supplements do not contain the nutrients marked on

the label. For example, let’s say a vitamin label states that it

contains 100 percent of the recommended daily allowance

(RDA) for vitamin C. Well, tests showed that many brand-

name multivitamins contain as little as 10 percent or no

vitamin C at all. In addition, many multivitamins tested

high for potentially dangerous impurities like lead. (Heard

of lead poisoning, anyone?)

Now that you know all of this, it’s starting to become clear

why many of the vitamins you’ve taken in the past didn’t seem to

do much except drain your bank account, huh?

Recommended use: When trying to find a good multivitamin,

it’s really a jungle out there. My best recommendation is to stay

away from cheap vitamins found at grocery store chains and dis-

count centers. Instead, buy from independent supplement retailers

(like Vitamin Shoppe or GNC) and be sure to check the labels. I

also think the multivitamin by the Life Extension Foundation is

a good choice (Lef.org).

Especially for WomenA couple of particularly important nutrients for women are iron and calcium, both of which help guard against osteoporosis and anemia. It’s especially important to pay attention to these nutrients during weight loss and when under a lot of stress.

Women should shoot for 18 mg of iron and 1,200 mg of calcium per day. (Men typically need a little less, around



10 mg of iron and 800 mg of calcium.) Foods rich in iron include lean red meat, legumes, and dark green leafy vegetables. Good sources of calcium-rich foods include dairy products such as low-fat cottage cheese and low-fat yogurt as well as broccoli.

Calcium helps maintain healthy bones, but did you know it also helps support the heart, nerves, muscles, and may even promote weight loss? For starters, a review of studies by the United States National Institutes of Health found that people who are overweight consume much less calcium than people who maintain a healthy weight.

Numerous studies have also linked the reduction of body fat to a higher intake of calcium, particularly in women. A study conducted at Creighton University analyzed the effects of calcium on overweight women of all ages. The study concluded that increasing calcium intake can significantly reduce obesity by as much as 60 to 80 percent.

Another study conducted by Michael Zemel, Ph.D. (a professor of nutrition and medicine at the University of Tennessee) revealed similar results. Two sets of participants were put on a reduced-calorie diet for 24 weeks. One group ingested three to four servings of dairy products in conjunction with practicing a reduced-calorie diet. The other group followed the same low-calorie diet without the added calcium. The results showed that the group consuming approximately 1,200 mg more of calcium per day lost twice as much body fat as those in the low-calcium group.


208 Belly Fat Free

Supplement #6: Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA) is a naturally occurring fatty

acid found in trace amounts in foods like cheese, butter, and beef.

You need to know, however, that these foods don’t contain enough

CLA to have a positive fat-loss effect. Fortunately, there is a way to

purify and extract CLA into gel capsules that contain the proper

amounts to help your body naturally fight fat.

One double-blind study, conducted by Thom Erling, Ph.D.,

gave one test group a dose of CLA at breakfast, lunch, and dinner,

while a second group received a placebo. (A placebo is a replace-

ment pill that looks the same but has no active ingredient in it.)

After three months the CLA group enjoyed up to a 20-percent

decrease in body fat compared to the placebo group, which expe-

rienced little change. According to another study in the American

Journal of Clinical Nutrition, a group of 180 overweight men and

women who used CLA lost 9 percent of their total body fat, without

changing their eating or activity program. Leading CLA researcher,

Michael W. Pariza from the University of Wisconsin-Madison,

suggests, “In a general sense, what CLA is doing is keeping little

fat cells from getting big…perhaps by blocking certain enzymes

that let fat cells swell.”

Fat normally enters the fat cell through a “door” controlled

by an enzyme that acts as a “key.” By acting on this enzyme (or

key), CLA may keep the door locked, which, in turn, keeps fat

from accumulating in the cells. The less fat present in the cells, the

smaller and less mature they become, helping reduce the overall

level of fat. The increased breakdown of fat helps fuel and preserve

muscle mass, which increases metabolism.

Plus, CLA is very safe because it’s a naturally occurring fat.

This is why CLA is one of my top weight loss supplement choices.



But you have to be careful about your CLA sources, as it is very

easy for unscrupulous companies to fill their CLA gel caps with

ordinary vegetable oil.

Recommended use: Take three 1,000 mg gel caps per day, spread

out over at least two doses. As with all supplements, check with

your doctor before starting a CLA regimen.

Supplement #7: Green Tea

I’m an advocate of green tea for several reasons. First, it con-

tains much less addictive caffeine than coffee. An eight-ounce

cup of green tea has between 30 and 50 mg of caffeine, while the

same amount of coffee has 95 mg of caffeine. Even worse, energy

drinks, soft drinks, espressos, and lattes often contain double to

triple the amount of caffeine compared to green tea.

On a national TV appearance, Dr. Nicholas Perricone sparked

a big surge in green tea popularity when he mentioned that one

could lose weight just by switching from coffee to green tea. He

said, “Coffee has organic acids that raise your blood sugar, raise

insulin. Insulin puts a lock on body fat. When you switch over to

green tea, you get your caffeine, you’re all set, but you will drop

your insulin levels and body fat will fall very rapidly. So [you can

lose] 10 pounds in six weeks, I will guarantee it.”

Another reason I like green tea is because many scientific stud-

ies have linked it to increased fat burning, as well as prevention

of fat absorption. In fact, a 2005 study showed that a supplement

containing EGCG (the powerful antioxidant found in green tea)

actually prevented obesity in animals by reducing body fat.

If you dislike the taste of green tea or don’t want to take the

time to make it, you can still reap the benefits by taking a supple-

ment that contains green tea extract. A 1999 study published in


210 Belly Fat Free

the American Journal of Clinical Nutrition found that green tea

extract boosted the daytime metabolism of test subjects by 35

to 43 percent! Just make sure it’s the “extract” version, which is

much more potent.

Recommended use: Either drink three to four cups of green

tea or take 300 to 400 mg of standardized green tea extract per

day. (Those with medical conditions should check with their

physician before use.)

Supplement #8: Cinnamon

A study by the USDA Human Nutrition Research Center

found that diabetic individuals who took cinnamon after meals

all experienced a reduction in blood sugar levels and total choles-

terol. The groups taking the highest doses of cinnamon also had

reductions in LDL (bad) cholesterol.

This new research on the benefits of cinnamon is the reason

many diet pills are now adding this special spice to their formulas.

By naturally lowering blood sugar levels, studies indicate that

cinnamon may reduce the amount of insulin your body releases.

As a result, you may experience less body fat accumulation.

Researchers believe this happens because cinnamon has a type

of antioxidant that increases insulin sensitivity and effectively

stabilizes blood sugar.

With that in mind, if you’re planning to indulge in something

sweet, the simple addition of cinnamon may prevent your blood

sugar from rising as much as it normally would. Feel free to add

cinnamon to any food; the benefits of the spice do not diminish

after cooking.



Recommended use: Add 3 teaspoon of cinnamon to foods one

to three times daily. Diabetics, be sure to consult your physician

before use.

And that brings us to the conclusion of my top-rated Belly Fat

Free Supplements. In conclusion, if you can’t afford supplements

you can still get amazing BFF results. Many of my success stories

featured throughout this book are shining examples of that.

Tip: If your children won’t opt for a healthier breakfast option than sugary breakfast cereals, try adding 3 teaspoon of cinnamon to the cereal to slow the sugar’s digestion. This will keep the kids full longer while reducing fat storage.

BFF Assignment #9 q Accelerate Your Eating and Activity Efforts

If you’re like me, you want maximum results in a minimum amount of time. With that in mind, I encourage you to get your hands on a few of the BFF approved supplements listed in this chapter. To help you with your decision, my recommendations throughout this chapter are in order from first to last. And if finances are tight, the fiber, cinnamon, and multivitamin recommendations are very economical.


212 Belly Fat Free

The Truth About Diet PillsAt this point some of you may be wondering where diet pills

fall on my list of recommended products. Believe me, folks, no

matter what the advertisement might lead you to believe, there just aren’t any miracle diet pills or potions that will instantly turn you into a stunning supermodel or lean athlete. Unfortunately,

many of today’s diet pills—which, incidentally, bring in billions

of dollars in sales each year—don’t do what they say they will do.

Heck, many don’t even contain what’s indicated on the label.

With that said, there are certain nutrients that may accelerate

your progress when combined with diet and exercise. However,

I want to take a few minutes to warn you about the tricks and

scams many companies use to try and get your money. Being in

the know will allow you to make a more educated decision when

thinking about using any diet product.

The 7 Deadly Sins of Diet Pills

Deadly Sin #1: Products disguised to look like prescription weight loss medications.

Diet pills are supplements; they are not medications. If they

were, you’d have to get a prescription to buy them. Many compa-

nies try to make their products look and sound like medications

in an attempt to trick you into thinking they are prescription-

strength. They figure this way you’ll think the pills are more pow-

erful and will pay more for them.

There is currently a pill just like this being advertised on TV

and radio. The cost? $150 for the exact same type of cheap, ineffec-

tive product you can get at your local grocery store for $9. People



think products like these must work if they are that expensive and

sound like a medicine. They are wrong.

The truth is, companies like these often hire actors to pose

as doctors and customers. These actors hold up large pants and

say how much weight they lost when they really didn’t lose any

weight at all. They’re ripping us off. If these products were really so

amazing, why would the companies have to deceive us by making

the products look like medications when they’re not?

Deadly Sin #2: Diet pills that make you feel jittery, anxious, depressed, or hungry.

Products like these can cause stress, which leads to emotional

overeating and weight gain. They can also negatively impact

your health in the long run. Listen to what your body is trying

to tell you.

Deadly Sin #3: Questionable product endorsements.

We talked about this in Chapter 5, and the same rule of thumb

applies here: If you wouldn’t trust a celebrity to babysit your child,

don’t trust her advice about a product. Celebrities and doctors are

for hire. And, guess what? You’re paying their salaries when you

purchase the products they’re pushing.

Deadly Sin #4: Diet pills that make outrageous claims.

It’s true that the best diet pills are backed by science. However,

no diet product can help you lose 30 pounds in 30 days. Nonsense.

If you’re following a quality eating and exercise program and

taking scientifically backed weight loss nutrients to speed up the

results, you can expect to lose anywhere from eight to 12 pounds


214 Belly Fat Free

per month, depending on how much you have to lose, your age,

body chemistry, commitment to the program, and a variety of

other factors.

Deadly Sin #5: Diet products that are not backed by a 100 percent money-back guarantee.

Oh, and also make sure this guarantee lasts long enough that

you can actually try the product before it expires (I recommend

at least 60 days). This way if the product doesn’t work, your bank

account doesn’t take the hit. After all, if a company isn’t confident

in their product, why should you be? (Always be sure to read the

fine print.)

Deadly Sin #6: Diet pills that contain token amounts of everything but effective amounts of nothing.

Some diet pills may contain trace amounts of scientifically

backed ingredients, but this is only a technicality because they

cut corners and only put tiny amounts of these ingredients in the

pills—not enough to have a positive effect. This is akin to trying

to make a loaf of bread with only a tablespoon of flour.

Look for products that list the amounts of every ingredient on

the labels instead of hiding the ingredients in proprietary blends.

Then search online to make sure the amounts listed in the products

match those recommended by studies.

Deadly Sin #7: Products that are not tested by independent, third-party laboratories.

This is the only way to ensure they contain what their labels

say. Here’s something you may not know: The Food and Drug



Administration (FDA) does not test supplements to verify the

validity of their labels. The scope of this watchdog organization

is limited to foods and drugs, which does not include dietary

supplements.

So who does make sure that diet pills contain what their labels

say and don’t contain any of the bad stuff? Well, it’s up to the

manufacturing companies to monitor their own products. But

most don’t. So in all reality, some shameless companies fill their

pills with worthless ingredients and charge you 20, 30, 40, or 50

(or more) bucks a bottle for it. Can you believe it? Some com-

panies are cutting corners and padding their wallets by cheating

their customers out of the products they’re paying for. It’s a scam,

plain and simple.

Final Thoughts

If you’re interested in learning more about what supplements

are good and bad, be sure to visit BioTrust.com and review their

products and sign up for their newsletter. Now that you’re armed

with all of this knowledge, the tips you’re about to learn in the

tried and true BFF Transformation Program will really pay off!

Bio Trust Nutrition is hands down my highest recommen-

dation for a supplement company. They have a wide variety of

products that are all top quality and are verified to contain what

their labels claim.


BFF Success StoryAngela: My Kids Don’t Even Recognize

Me In Old Pictures

At 37 years old, Angela Silva was sick and tired of her size

prohibiting her from getting out and having fun with her family

and friends. Even worse, Angela’s doctor told her she was headed

toward hypertension, diabetes, and even heart disease if she didn’t

do something about her weight soon.

So Angela decided to participate in the BFF Challenge. She

took an active role on the BellyFatFree.com forums, followed the

Program, and began to transform her daily routine.

Angela found she had the most success getting in her daily

exercise when she did it first thing in the morning. Soon the pounds and inches began to disappear, and by the end of the first 12 weeks she had lost an amazing 56 pounds and 33 inches, making her the clear winner of that BFF Challenge round. Her



success is amazing, especially considering her hands are full as the

mother of seven kids.

But there’s more. Angela’s success fueled her and, as she

explains it, “I had set a goal to lose 124 pounds, and after the first

12 weeks I knew I’d be able to make it all the way.”

Sure enough, she kept on going. Today she’s lost another 24

pounds, bringing her two-thirds of the way to her ultimate goal.

That’s a total of 80 pounds of fat lost. And knowing Angela, she’ll

make it all the way to the finish line.

For her, the effort is worth it. Today Angela is uninhibited and

enjoys every second she gets to spend being active, having fun with

her family. “I have so much more energy, and I just feel happier

all the time. Now I go to the park with my kids and I chase them

all around the playground. At first when I started doing that, the

kids were like, ‘Mom, is that you?’ My oldest son keeps finding

old pictures of me. There weren’t many, because I would avoid

being in pictures, but when he does find one, he’ll say, ‘Mom, that

doesn’t look like you at all!’”



218 Belly Fat Free

219

Chapter 9

The BFF Transformation Program

Now before we kick off this chapter, I’ve got to address an

important point. I can already hear the moans and groans coming

from some of my readers who really DISLIKE any form of exercise.

I can hear the excuses piling up already, but remember … excuses

are, well … just that, excuses.

Now the “good” news for some of you is that many of my

successful students from the past have lost the belly fat without

doing exercise. They simply reduced the amount of addicting and

fattening obesity additives they were eating and the results soon

followed. But if you’re like me and you want even faster results,

read on. I want to share with you my strategies for sculpting and

tightening your body in record time.

Moving forward, have you ever wondered how virtually all

models and A-list Hollywood actors achieve those incredible celeb-

rity slim, amazingly toned bodies? The answer is resistance exercise.

Both resistance (weight lifting) and aerobic exercise (cardio)

have tremendous physical and emotional benefits and, as you’ll

see, the Belly Fat Free Program includes both. But in my opinion,


220 Belly Fat Free

resistance training is the single best form of exercise for people who

want to reduce their body fat and build calorie-burning muscle fast.

Through resistance training, you can not only sculpt your body

quickly but also increase your metabolism. In fact, by adding just five

pounds of attractive muscle to your body, you can burn approximately

250 calories a day every day without upping your cardio exercise.

(Each pound of muscle you add burns about 50 calories per day.)

Not only will you look better, but studies confirm that resistance

training strengthens the heart, increases bone density (which pro-

tects against osteoporosis), lowers cholesterol, and even improves

mood, which I’m sure we could all use every now and then.

On top of all of that, resistance training doesn’t require hours

on an exercise bike or in aerobics class. The intensity of resistance

training helps you change your body much faster than aerobics

alone. In fact, if you do resistance training correctly, you get an

aerobic workout simultaneously.

There are really no two ways about it. If you want to look better,

feel better, live longer, and stay healthy, resistance training is the

key. And ladies, if you’re worried that lifting weights will turn you

into some sort of inflexible she-man with huge muscles popping

out everywhere, don’t be. Women on this program create beautiful,

shapely bodies like the celebrities you see on TV and in the magazines.

I wouldn’t have it any other way. (Guys, with this same program you

can build a fit, strong, and athletic body. After all, you have the male

hormones that allow this to happen.) Now…let’s dive into this tried

and true program so you can start sculpting a new body.

The BFF Resistance RoutineI want to begin by making one thing crystal clear: you do not

need a membership to a fitness club or recreation center to do

The BFF Transformation Program 221


this workout. Many people perform this program—with amazing

results—using basic dumbbells in the comfort and privacy of their

own homes, by setting up a simple Belly Fat Free Home Fitness

Center. You don’t need fancy equipment.

I’m certainly not trying to knock gym memberships. If you

already belong to a place you enjoy, then by all means use it. I go

to a gym occasionally myself, and this program is just as easy to do

in a facility as it is at home. If you go to a club, access to exercise

machines can be a lot of fun and can add some variety to your

workout program.

But I’m going to assume that most of you will be doing this

routine at home or at the office (whenever you can steal a few min-

utes), so let’s start with a quick equipment list. Just visit a local used

sporting goods store or visit an online source like Craigslist.com

or eBay.com to find all the like-new used equipment you’ll need.

Equipment Essentials ❑ Dumbbells: Sets of 5, 10, 15, and 20 pounds (for

women); sets of 10, 20, 30, and 40 pounds (for men).

(Both men and women can add more weight as they

grow stronger.)

❑ Workout gloves: A comfortable pair of workout gloves

will protect your hands and help avoid calluses.

❑ An exercise bench or exercise ball: You can choose

between one of these two options. A quick Google

search should turn up a bench for about $75 and a ball

for around $20.


222 Belly Fat Free

A lot of people ask me if dumbbells (free weights) or machines

are a better resistance training option. My general answer is dumb-

bells. Resistance training with dumbbells allows for the greatest

range of motion and can help better your coordination and bal-

ance while strengthening muscles that help stabilize joints.

That’s it. Pretty simple, huh? If you choose to order online, just

grab weighted objects you already have lying around the house

and get moving while you’re waiting for the equipment to arrive.

Or use your own body weight to begin. I want you to start right

away. Don’t wait.

Can You Spare Five Minutes in Front of the TV?

I don’t have hours a day to devote to exercise, and I know you

don’t either. That’s why (at least for those of you who haven’t exer-

cised in a while) all I’m asking for is five minutes three times a week

for the first week. That’s it. Feel free to follow this program during

the commercial breaks of your favorite TV program if you wish.

Soon we’ll work up to 30 minutes three times a week for the

resistance training part of this program. However, in the meantime

I just want to get you started in the right direction and build some

momentum. This may not sound like a lot of time, but our focus

is on quality, not quantity. It’s about making the most of the time

you have to move your body.

If you’re new to resistance training and aren’t familiar with

these exercises, be sure to pay special attention to the step-by-step

photos and instructions provided in this chapter. If you need fur-

ther instruction, ask an experienced personal trainer to show you

how to properly perform each exercise before you begin. You’ll

easily get the hang of it in no time (I promise!), so please don’t

get discouraged.



Once you’ve mastered this routine—and you will very

quickly—visit our Web site for more advanced workouts.

Find a Buddy

Making a commitment to working out with a partner (like

your spouse, significant other, or a good friend) is one of the best

ways to stay motivated and on track. Inevitably, there will be days

when you just don’t feel like making the effort. However, a training

partner will hold you accountable to your goals and vice-versa. If

you need a workout buddy, be sure to visit BellyFatFree.com and

look in the forum section to find one. Transforming your body is

truly a great experience to share.

When to Work Out

I feel the best time of day to exercise is in the morning, before

the rest of your life gets in the way. What’s more, studies show

that exercising first thing in the morning on an empty stomach

burns up to 300 percent more fat than exercising during the day,

after you’ve eaten.

If you can’t swing this, don’t worry. It’s more important that

you exercise when it’s most convenient for you and that you’re

consistent with your efforts no matter if it’s morning, noon, or

Sample Workout ScheduleMonday 30 minutes of resistance training

Tuesday 30 minutes of fat-burning aerobics

Wednesday 30 minutes of resistance training

Thursday 30 minutes of fat-burning aerobics

Friday 30 minutes of resistance training

Saturday 30 minutes of fat-burning aerobics

Sunday Off


224 Belly Fat Free

night. But whatever you do, please don’t get in the habit of tell-

ing yourself you’ll exercise later and then never get around to it.

Breaking self-promises erodes your confidence and self-respect,

which is the opposite of what Belly Fat Free is all about.

Now before I unveil the specific details of this program, here’s

a sample timeline you can follow. I picked Monday, Wednesday,

and Friday for resistance training and Tuesday, Thursday, and

Saturday for aerobics (covered later in this chapter). Keep in mind,

when you do this program really doesn’t matter. What matters is

that you follow through and make it part of your life.

Remember, you can easily adapt this workout schedule to fit

your specific needs. For example, if you can only squeeze in three

exercise sessions per week but you have a little more time for each

session, perform your BFF Fat-Burning Routine™ (discussed later

in this chapter) after your Resistance Routine. Your program would

then look like this:

Sample Alternate Workout ScheduleMonday 30 minutes of resistance training

30 minutes of fat-burning aerobics

Tuesday Off

Wednesday 30 minutes of resistance training


Thursday Off

Friday 30 minutes of resistance training


Saturday Off

Sunday Off



There are many ways to structure your activity program. Most

important is that you perform three sessions of resistance training

and three sessions of fat-burning aerobic exercise each week, no

matter how you arrange it.

Some of my clients are so busy they split up their 30-minute

resistance routine into three 10-minute sessions. One in the morn-

ing, one at noon, and the last at home in front of the TV. You can

find the time; you just have to make it a priority and always keep

your powerful reason to change at the top of your mind.

Before You Begin

Keep the following tips in mind to ensure you maximize the

results of your Belly Fat Free Transformation Program.

1. Consult your doctor for a physical examination before

beginning this or any other fitness program.

2. This resistance training routine is designed as a circuit

program, which simply means that you move as quickly as

possible from one exercise to the next. Rest only long enough

to get set up for the next movement. This simultaneously

burns more calories and strengthens your heart.

3. Try to increase the amount of weight used each week,

but don’t sacrifice your form in the process. If you can’t

maintain proper form when increasing the weight, it’s too

heavy. But don’t go too light either. The more you challenge

yourself, the faster you’ll see results.

4. Keep each movement slow and controlled. Both the positive

(or lifting) and negative (or lowering) parts of each exercise

should take two seconds (one-thousand-one, one-thousand-

two). Also, pause for one second at the top. So again: you’ll

lift for two counts, hold for one, lower for two.


226 Belly Fat Free

5. Don’t hold your breath during the exercises. Your muscles

need the oxygen now more than ever, so breathe deeply.

6. If you’re new to fitness, one circuit may be enough at the

beginning. But add another circuit as soon as you can until

you reach three circuits.

7. Be sure to warm up for a few minutes before your resis-

tance workout—something simple like marching in place

or walking up and down stairs will do. Then stretch out

for five minutes afterward.

8. Strive for at least eight hours of sleep each night to ensure

recuperation.

9. Nourish your body with healthful foods by following the

BFF Eating Plan from Chapter 7.

10. Absolutely, positively track your progress using the BFF

Transformation Tracker progress report found at the end

of this section (page 246).

Gym Jargon Revealed

Let’s talk about a few terms. Lifting a weight up and lowering

it down once is called a repetition. The Belly Fat Free Resistance

Routine includes 10 repetitions for each exercise.

You’ll need to select a weight for each exercise that you can

repeat no more than ten times. If you’re still cranking at 12 or 15

repetitions, it’s time to increase your weight. After all, the amount

of weight you use has to be heavy enough to get those muscle

cells’ attention and cause them to adapt and grow. Each group of

repetitions is called a set.

So here’s your goal:



1. Complete one set of 10 repetitions for each exercise. All the

sets of all exercises together equal one circuit. Remember,

to build confidence during the first week you can choose to

do only five minutes of this routine, three times per week.

2. As soon as you feel comfortable, repeat the whole sequence

over again, completing a second circuit and then a third.

Intensity Booster

To really boost your Belly Fat Free Resistance Routine results,

try a secret intensity booster that I affectionately call the BFF Peak

Intensity Technique™. Here’s how it works: For every set of each

exercise, once you’ve successfully blitzed your muscles for a tough 10

reps, call on your inner strength for one more half-rep and push the

weight to the lifting phase midpoint (or halfway point) of whatever

exercise you’re performing and hold that position for five seconds.

Sounds simple enough, but if you’ve truly challenged yourself

for the first 10 reps like you should have, that eleventh “static rep”

will be super tough. It’s intense but, believe me, it works to build

your body fast. And fast results are the goal.

Begin by performing one to two circuits of all the exercises.

However, if you’re participating in the Belly Fat Free Challenge

(And why not? Fame, fortune, and fulfillment are all at your fin-

gertips—not to mention prizes!), you’ll definitely want to bump

up the intensity by adding a third circuit as soon as you can.

Remember, you started this program because you were tired of the

old you. The more you put into it, the better the results you’ll get.

Not sure how much weight to use? Just start with a five-pound

dumbbell and see what it feels like. You can go up from there. You’ll

most likely use more weight for compound movements (exercises

like a chest press that involve many muscle groups) than you will


228 Belly Fat Free

for simple movements (exercises like a bicep curl that isolate a

muscle group).

For example, the One-Arm Row back exercise (page 230)

is a complex movement because it uses muscles in your back,

shoulders, and arms; the Triceps Kickback exercise (page 232) is

a simple movement involving mainly your triceps (located on the

back of your upper arms). Believe me, you’ll be able to use a lot

more weight for Rows than you will for Kickbacks.

Okay…let’s get started!

The Belly Fat Free 10These 10 exercises will be a wake-up call for your muscles.

Keep each movement slow and controlled and repeat each one

10 times (10 repetitions). Then put the pedal to the metal, crank

up the intensity, and hold that eleventh static rep at its midpoint

during the BFF Peak Intensity Technique rep.

You can easily do these exercises at home, in front of the TV,

whenever you have a few minutes. You can also use an exercise

ball instead of a weight bench for any of these exercises.

Exercise Page

Exercise #1: Chest Press 229

Exercise #2: One-Arm Rows 230

Exercise #3: Seated Overhead Press 231

Exercise #4: Triceps Kickbacks 232

Exercise #5: Seated Biceps Curls 233

Exercise #6: Lunges 234

Exercise #7: Squats 235

Exercise #8: Standing Heel Raises 236

Exercise #9: Double-Leg Stretch 237

Exercise #10: The Bicycle 238



Exercise #1: Chest Press

Muscles worked: Chest

Instructions: Grip a dumbbell in each hand, with your palms

facing forward. Lie back on a flat bench or exercise ball with the

dumbbells close to your chest and your feet flat on the floor. As

you exhale, push the dumbbells up (palms still facing forward)

until the dumbbells touch. Pause for a second and inhale as you

slowly lower the dumbbells toward the starting position, stopping

when your upper arms are slightly below parallel with the floor.

Start

Finish


230 Belly Fat Free

Exercise #2: One-Arm Rows

Muscles worked: Upper and middle back

Instructions: Begin with your right hand and knee on a flat bench,

and your left foot on the floor with the knee slightly bent. While

gripping the dumbbell in your left hand, keep your back flat and

your head in a neutral position. Pull the dumbbell up toward the

side of your waist, keeping your elbow pointed to the ceiling and

pulling your shoulder blade toward the center of your back. Once

complete, repeat with the other arm.

Start

Finish



Exercise #3: Seated Overhead Press

Muscles worked: Shoulders

Instructions: Sit on a bench or an exercise ball, abs tight, a dumb-

bell in each hand, elbows at shoulder level, and bent to 90 degrees.

Your palms should face forward as you slowly press the dumbbells

up and together. Keep just a slight bend in your elbows at the top,

then slowly lower your arms until your upper arms are slightly

below parallel to the floor.

Start

Finish


232 Belly Fat Free

Exercise #4: Triceps Kickbacks

Muscles worked: Triceps (backs of upper arms)

Instructions: Place your right knee and your right hand on a sturdy

chair or bench for support. Pick up a dumbbell in your left hand,

palm facing in. Your left foot should stay flat on the floor. Hold

your left arm close to your rib cage, then extend the dumbbell

back and away until your arm is parallel with the floor. Tighten

your triceps at the top, then slowly lower your arm to the starting

position. When complete, repeat on the other side.

Start

Finish



Exercise #5: Seated Biceps Curls

Muscles worked: Biceps (fronts of upper arms)

Instructions: Sit on a bench or an exercise ball and hold one dumb-

bell in each hand with your palms facing inward, elbows close to

your body. Slowly rotate your palms up as you lift the dumbbells

toward your shoulders. Contract your biceps at the top, then

slowly lower the dumbbells back to your sides while rotating your

palms inward.

Start

Finish


234 Belly Fat Free

Exercise #6: Lunges

Muscles worked: Thighs and glutes

Instructions: Stand with a dumbbell in each hand, arms at your

sides. With your head up and back straight, step back with your

left foot, a little wider than a normal step, while lowering your

left knee to the ground. Your right knee should also bend as you

dip down. Bring the left leg forward and repeat with the right leg.

One repetition consists of a pair of lunges (i.e., one on the right

and one on the left).

Start

Finish



Exercise #7: Squats

Muscles worked: Thighs and butt

Instructions: Stand with your feet about hip-width apart, heels

pressed down firmly. Hold a dumbbell in each hand and slowly

bend your knees, keeping your back straight until you reach a

position where your thighs are parallel to the floor, then return

to your standing position. Be sure that your knees do not extend

forward past your toes (do this by sitting back into the position

as if you were sitting into a chair).

*If the exercise is too difficult with dumbbells, try it without them

first, then add weight once you get stronger.

Start

Finish


236 Belly Fat Free

Exercise #8: Standing Heel Raises

Muscles worked: Calves

Instructions: Stand with your feet about hip-width apart on a

stair. Move to the edge of the stair so that everything from the

balls of your feet up to your toes is supported but your heels are

unsupported. Grip a rail or something to keep your balance and

slowly push up on your toes. Pause at the top and concentrate

on contracting your calf muscles. Then slowly lower your heels

down until you feel a comfortable stretch in the back of your

calves and ankles.

Start

Finish



Exercise #9: Double-Leg Stretch

Muscles worked: Abdominals

Instructions: Lie on your back with both knees pulled in toward

your chest. Lift your head and neck with your chin tucked. Exhale

and feel your navel sink toward your spine. Inhale and reach your

arms long behind you at an angle, with your legs in front at about

45 degrees. As you exhale, bring your knees in to your chest and

circle your arms around to meet them.

Start

Finish


238 Belly Fat Free

Exercise #10: The Bicycle

Muscles worked: Abdominals

Instructions: Lie on your back with hands behind your lifted head

and knees in toward your chest. Extend your right leg out and up

on an angle. Inhale and slowly twist your upper body until your

right elbow touches your left knee. Look back toward your left

elbow and hold the position as you exhale. Switch to the other

side, bringing your left elbow to your right knee, as you extend

your left leg. Both sides together count as one repetition.

Start

Finish



That’s the Belly Fat Free Resistance Routine. It doesn’t sound

too difficult, now does it? Remember, this workout should take

about 30 minutes (three circuits), and you only need to perform it

three days a week for excellent results. Also, don’t forget to increase

the weight used for the exercises as you grow stronger.

And just a reminder—don’t forget to use the BFF Transfor-

mation Tracker (page 246) to monitor and track your progress

throughout the 12-week program. This same chart is also available

online at BellyFatFree.com.

The BFF Fat-Burning RoutineThe fat-burning (or aerobic exercise) component of the

program is very simple and straightforward. No voodoo or crazy

exercise contraptions necessary. Here’s how it works: Perform 30

minutes of fat-burning aerobic exercise, such as walking, jogging,

biking, swimming, kick boxing, or stair stepping, three times a

week. The activity type is completely up to you; just be sure you

pick a type of aerobic exercise you really enjoy, something that

sparks your interest. And don’t be afraid to cross train.

For example, I love to hike briskly in the foothills behind my

Colorado home in the spring, summer, and fall. But, as much as

this activity thrills me, I still want a change every once in a while.

So I go for a run with a buddy, play a friendly game of basketball,

or ride my exercise bike in the morning while watching educational

DVDs or the occasional movie. (I don’t like watching regular TV

because of all of the commercials for fast food. These commercials

really do cause cravings.)

I’ve worked with many people who enjoy going to dance

classes. One of my friends even plays competitive racquetball

because he can’t stand traditional aerobic exercise. The important


240 Belly Fat Free

thing is to be active and get that heart rate up. The only rule is no excuses. Thoughts like, “I’ll do it later,” or “I’ll do it tomorrow,”

or “the weather isn’t nice enough” do nothing more than excuse

you from having the body you really deserve.

I also use this time in my day to practice my BFF Confidence

Booster. For example, if I’m on a bike ride or walk, I’ll listen to

a recording made to help guide me through this valuable repro-

gramming technique (see Chapter 3 for a refresher on this). This

brings a lot of confidence and happiness to my life, and I do it

almost every day. I hope you will too. Believe me, you’ll feel so

much better once you start. You’ll have more energy, your mood

will improve, your confidence will jump, health problems will

vanish, stress levels will subside, and your fat will shrink. What

could be better than all that?

When you consider that the average American is parked in

front of the TV for a staggering 30 hours a week (and we wonder

why more than 100 million adults and 20 million children are

overweight in this country!), what I’m asking for isn’t much.

Heck, you can even do this routine while watching TV if you want.

During these aerobic sessions, you’ll be focusing your efforts on

burning body fat. But here’s the catch…

You Gotta Change Your Pace

Here’s the scoop: Researchers have found you can dramati-

cally boost your metabolism, not only during your workout, but

also for hours afterwards when you change the pace or intensity

of an exercise. It’s true.

Whatever you do, do not remain at one pace during your entire

aerobic session. For example, when I’m on the treadmill I like to

start by walking at a moderate pace for a minute, then I work up

to a jog for a minute, then I sprint for a minute…and repeat the



sequence. It really breaks things up, burns a lot of calories, and

the workout is over before I know it. Just remember to go slow,

medium, and fast for each minute until your time is up.

Make no mistake, you can burn a lot more calories in 30

minutes of varied-intensity aerobics then an hour of slow-motion

movement. Fast results match my overall philosophy when it

comes to transforming bodies. I want maximum results in mini-

mum time…and I’m sure you do too. After all, why take a year to

transform your body when you can achieve the same results in

just 12 weeks or less?

A constant variation in pace and activity type really keeps

me motivated. It’s also a great way to burn body fat because

you’re constantly challenging yourself rather than settling into

a routine. Your heart will be pumping and you’ll practically feel

the fat melting off your body with each drop of sweat. Try it for

yourself—you’ll know what I’m talking about.

Remember, if you’re a beginner who hasn’t exercised in a while,

take it easy for the first few sessions of this program. Maybe you’ll

only be able to start with five minutes. If so, don’t worry! You can

build your way up as you go along. Just remember to push yourself

so you really burn that unattractive body fat.

That’s it. By doing this you’ll burn all that stored blubber that’s

been haunting you for years. You’ll take back control of your body,

and after a few days this activity will become addicting. Your body

releases all kinds of feel-good hormones when you exercise. At

first you won’t be in tune with these feelings because your body

isn’t used to moving intensely. But soon this exercise will become

a very uplifting experience. You’ll crave aerobic activity, and it will

act almost like a jackhammer, blasting away old food cravings and

addictions.


242 Belly Fat Free

What’s more, you’ll soon find that your stress levels decrease

significantly, depression lifts, you’ll be happier, and you’ll begin

to think more clearly. Exercise has been proven to stimulate brain

activity; think of your mind lighting up like a Christmas tree. It’s

an amazing miracle that most of us have taken for granted at some

point in our lives…but not anymore!

Consider this: Our bodies were designed to move. But when

we don’t use our bodies like they were designed, we start to feel

badly and our bodies start to look bad. The old maxim “If you

don’t use it, you’ll lose it” really is true. It’s a good thing we have the

ability to regain what we once lost even after decades of inactivity

and abuse. When it comes to exercise, the human body is a truly

amazing machine that adapts to the challenges placed before it.

Defining Aerobic Activity

People constantly ask me if gardening, housework, or walking

during work can take the place of their BFF Fat-Burning Routine.

My response is that these activities are just that—activities. They

do burn more calories than just sitting, but they aren’t intense

enough to really help you lose weight and increase your cardio-

vascular health (heart health) unless you’re performing them at

an intense level (around a seven on the intensity scale of one to

10) for 30 minutes.

The point I’m trying to make is this: Please don’t try to weasel

out of doing this aerobic routine by trying to rationalize that

taking that flight of stairs at work or walking half a block to your

car makes up for it. Sorry, but it doesn’t work that way. I’m bound

and determined to help you get great results, so I have to really

lay it on the line.

Again, I want to recommend that you try to exercise first thing in the morning before you eat breakfast. After fasting



overnight your body’s blood sugar levels will be naturally lowered.

Therefore, when you start exercising, your body will be forced to

dip into your stubborn fat cells to fuel your movement instead of

burning the blood sugar from foods you’ve recently eaten. Again,

remember that by doing this one simple trick, you can burn fat up

to 300 percent faster than you could if you performed the same

exercise later in the day, after you’ve already eaten. This is an impor-

tant secret for those looking to exercise less and get better results.

So, there you have it—the complete Belly Fat Free Transfor-

mation Routine. Once you’ve mastered it, you’ll be well on your

way to creating the body you deserve once and for all. I encour-age you to consider each exercise session a victory in your quest to improve your body and your life. Track your progress

using the chart on page 246, or use the online version available at

BellyFatFree.com. Celebrate your progress, have fun with the pro-

gram, and make it an empowering experience each and every day.

Tip: If you feel nauseated or dizzy while exercising on an empty stomach, try having a non-carbohydrate food (like a few almonds or some low-fat cottage cheese) right after you wake up. This will settle your hunger without dramatically increasing your blood sugar levels. And always start your day with a tall glass of water.


244 Belly Fat Free

BFF Assignment #10 q Drop and Give Me Ten

Your next assignment is to get your body moving…right now. I’m serious. One of my “life rules” is to always take action as soon as possible. If I learn something that I think will benefit me, I don’t wait to make a move. I write an e-mail, make a call, or do something—anything—to capture that magical momentum and get the ball rolling.

So right this instant, I’m asking you to do the same thing. Let’s get your heart beating, let’s fill your lungs with vitalizing oxygen, let’s get your muscles moving. I’m asking for 60 seconds. Are you with me? If so, simply do 10 push-ups—even if you have to do them on your knees to begin. (If you can’t do 10, do what you can. You will improve!) Then I want you to either jog in place intensely for 30 seconds or find a staircase to climb for 30 seconds.

That’s it. When you’re done, give yourself a big pat on the back and be proud. Notice the surge of energy and alertness you feel. Congratulations! You’ve stepped onto a path that will take you to where you want to go.



Tips for Using the BFF Transformation Tracker

❑ Fill out the date, start time, and finish time each time you

perform the BFF Resistance Routine.

❑ Your Goal Reps for each exercise will be eleven (including

the eleventh static rep for the BFF Intensity Technique).

❑ Under Weight Used, record the weight of the dumbbells

used.

❑ Write down the number of completed movements for each

listed exercise in the Reps Done section.

❑ Three extra exercise spaces have been provided so you can

add in more exercises if you’re feeling ambitious.

❑ Write down the aerobic exercise you plan to do in the

BFF Fat-Burning Tracker section (be sure to include the

duration as well). If you meet your goal, put a check mark

in the Met Goal box. This section includes three blank

spaces in case you break your fat-burning work into

multiple sessions throughout the day. (Some people like

to do three 10-minute activity sessions at morning, noon,

and night, respectively.)

❑ Write down any questions and notes about your workout

at the bottom of the Tracker.

❑ Pat yourself on the back and give yourself credit for

following through and taking action!


246 Belly Fat Free

Goal Reps

WeightUsed

RepsDone

Goal Reps

WeightUsed

RepsDone

Goal Reps

WeightUsed

RepsDone

What did I do well today? What will I do even better tomorrow?Notes:

Chest Press

One-Arm Rows

Seated Overhead Press

Triceps Kickbacks

Seated Biceps Curls

Lunges

Squats

Standing Heel Raises

Double-Leg Stretch

The Bicycle

Circuit 3Circuit 2Circuit 1

Met GoalDurationExerciseBFFFat Burning

Tracker

Date: Start Time: Finish Time:

BFF Transformation TrackerTM

TM

TM

BFFResistance Routine

Date:



BFF Success StoryLinn: Overcoming Physical Limitations

to Win the Challenge

Linn Ash, a 44-year-old licensed massage therapist and mother

of two, had several health issues that went hand in hand with her

weight problem. Fearful of exercising because of her arthritis, she

had chosen a path that involved no exercise, which caused her to

gain weight and made other health issues even worse.

Linn read Belly Fat Free, and newly determined, she devel-

oped an activity plan that she could do even when she was lim-

ited by joint pain. She also became a very active member of the

BellyFatFree.com forums. Long before she was selected as Round

Winner in the BFF Challenge, Linn was coaching, encouraging,

and cheering her online friends along.

By the end of her Challenge, Linn lost 40 pounds and 42 ½ inches. She was able to trade in her size 18 jeans for a petite six.

Even better, she noticed improvements in her health as well. All of



her hard work paid off in other ways too; as a Round Winner in

the BFF Challenge Linn won thousands in cash and a Caribbean

cruise getaway for two.

“I want to be an inspiration for everyone to make the decision

to start losing weight today. There really is no reason to continue

feeling miserable and fat when BellyFatFree.com provides all the

tools you need to become healthier and learn a better way of feed-

ing both your body and your family.”

249

Chapter 10

A New Beginning

I’m proud of you. I really am.

Most people never make it this far. They put their time and

effort into seeking out all of this valuable life-enhancing informa-

tion and then let it sit and gather dust or read it and don’t take

action. But you’re different, my friend. That’s why I have a great

deal of confidence in your ability to succeed.

Believe me, there’s no better time to get going than right this

instant—not tomorrow, or next week, or next month—but right

now. If you wait until everything is perfect in your life, you’ll be

waiting forever. And I don’t want you to delay the pleasure of having

a new you. Please don’t think you’ll be doing this all alone because…

I’m Here to Support and Guide You Every Step of the Way

Remember at the very beginning of this book when I told you

I was here to help, that I refuse to let you fail? Well, I was very seri-

ous. That’s why if you have any questions at all—or even if you

just need a little encouragement—I’d enjoy hearing from you. At

any time, day or night, please visit BellyFatFree.com and post a


250 Belly Fat Free

message in the blog. I visit frequently, and we have a whole team

of folks dedicated to lending a helping hand.

Another way I can keep in touch with you is through my

complimentary Belly Fat Free e-mail newsletter (available by

signing up at BellyFatFree.com). In each issue you’ll receive late-

breaking news about new ways to battle the bulge, weight loss

breakthroughs, and inspiring updates on our most recent success

stories. (Just think, soon you may be one of them!)

You know, I’ve discovered that many people read this book all

the way through and have great intentions to start shaping up the

next day. But then life takes over and, before they know it, months

have passed and they’re still stuck in a body they are miserable

with. It’s vitally important to take action right now. With this in

mind, the following final Belly Fat Free Assignment is perhaps the

most important of all. Please promise me you’ll do it right now?

BFF Assignment #11 q Cross the Finish Line

Go back through this book and be sure to accomplish all the previous BFF Assignments. Completing these tasks really is the key to achieving all you want out of life…and more. Everything you need to succeed is right here, in your hands.

A New Beginning 251


Final Thoughts

Most of us weren’t taught about the importance of food when

we were children. We ate what appealed to us the most, and we

grew accustomed (many times addicted) to these foods, so much

that natural foods didn’t taste good in comparison.

But remember, the human body is a complex machine that

requires a wide variety of nutrients to remain healthy. Nutrients

like proteins, essential fats, carbohydrates, fiber, water, vitamins,

and minerals. Without the proper amount of these nutrients, we

develop deficiencies and our bodies don’t function properly. Our

minds become clouded, we can’t handle stress, we get colds, we

can’t sleep, our bodies ache, and our energy levels plummet.

After a while in this deprived state, the human body will break

down—diseases like diabetes, cancer, osteoporosis, arthritis, and

heart disease set in and our quality of life is shattered. That is, if

our lives aren’t ended completely.

But we have a choice about what we put into our bodies. Food

really does make or break us. It can help us be healthy and happy,

or it can make us sick and depressed. It can energize us or it can

make us lazy. It can make us look attractive and feel confident or

force us to look unattractive and feel insecure.

It’s our choice. And what we teach the children of this country

is also our choice. Know that filling kids up with junk food on

a consistent basis isn’t a rite of passage or a harmless treat. It’s

literally a one-way ticket to future sickness, obesity, and despair.

Many health experts agree that allowing children to consis-

tently eat obesity additives is more harmful to their health than

letting them smoke cigarettes. It’s your choice: a pile of trans fat-

laced French fries, a bowl of Sugar Bomb cereal, or a Joe Camel.


252 Belly Fat Free

They’re all slow killers. It bears repeating that obesity has overtaken

cigarette smoking as America’s number-one preventable disease.

The number of overweight children today has quadrupled

since the 1970s, and it keeps getting higher. What’s more, 80 per-

cent of all overweight children will go on to be overweight adults.

With that in mind, I encourage you to pass along the information

you’ve learned in Belly Fat Free to the children in your life. It’s not

up to the schools to educate America’s kids about how to eat…

it’s up to us.

And finally, I encourage you to clean up your “toxic zone” by

replacing any junk food in your house with nutrient-dense “fun food.”

I call healthy food “fun food” because life is so much more enjoyable

when you’re healthy, confident, and looking your very best.

Just some food for thought…

I sincerely hope you’ve gotten a great deal of value and knowl-

edge out of Belly Fat Free. I hope you’ll share all that you’ve learned

with your friends and family members too so that we can create a

united front to shape up America and transform that overweight

and depressed Statue of Obesity from the front cover back to a

symbol of liberty, hope, and happiness for all.

Please let me know all about the progress you’ve made as you

work through this program. It would really mean a lot to me; I

love hearing from people just like you—people who are putting

forth the effort to really change and better their lives. You can

leave a post for me at my Web site BellyFatFree.com or e-mail me

at [email protected]. Please be sure to include “before”

and “after” photos if you have them.

As this book draws to a close, I hope this won’t be the end of

our relationship but rather the beginning—the first step on the

path to your incredible success.

253

appendix

Frequently Asked Questions

Following are some of the more common questions about the

Belly Fat Free Program. If you have a question not covered here,

please contact a Coach online at BellyFatFree.com.

Q: Can you tell me more about the BFF Challenge and how I

can win cash and prizes just for getting slim?

A: Here it is in a nutshell: You’ll have 12 weeks to follow the

Belly Fat Free Program, transforming your body and your life in the

process. Then you’ll report your results to us at BellyFatFree.com

to claim your chance at an amazing prize package. I could go on

and on about this incredible transformation challenge, but the

simplest way to get all the information you need is to review the

complete Rules and Regulations Guide online. Nationwide, men

and women of all ages and fitness levels are making incredible life-

changing transformations. I’m convinced you can, too. (Note: The

Belly Fat Free Challenge is void in some states. Please see the com-

plete Rules and Regulations Guide at BellyFatFree.com/Challenge

for details.)


254 Belly Fat Free

Q: Eating five times a day seems like a lot. Are you sure about

that? Wouldn’t I achieve more rapid results if I skipped some meals?

A: No, you wouldn’t. It’s as simple as that. Even though the

concept may seem odd, it really is better to have a meal every three

hours…as long as each meal is small. (Sorry, we’re not talking

about all-you-can-eat buffets.) Revisit Chapter 7 for ideas on how

to gauge appropriate food portion sizes and some sample menus.

Skipping meals leaves you feeling drained, hungry, and cranky.

Plus it sends your body the message that it should slow your

metabolism in order to conserve energy (which means it holds

onto fat stores). Frequent healthy meals, on the other hand, have

many benefits, such as:

m Staving off starvation cravings

m Stabilizing blood sugar so you feel more energetic

m Keeping your metabolism cranked up so you burn more

calories

m Providing a constant fuel supply to feed that muscle tissue

you’re creating

m Keeping fat-producing hormones in check

Trust me on this. Five meals a day is the way to go.

Q: Do I have to do the exercise portion of the BFF program?

A: Nope. You can lose weight without doing it, but I have to

warn you that it will take longer and your body won’t look nearly

as good when you’re done. I want you to get amazing, fast results,

so do some form of activity that you love, okay?

Q: My schedule is so crazy that I usually end up eating dinner

late, like around 9 p.m. Is that okay?

Frequently Asked Questions 255


A: Well, not really, unless you plan to be up and moving around

for another three hours after you eat. With all the demands on

our time, though, it’s easy to understand how eating gets pushed

off until later.

But if you eat at 9 p.m. then go to bed an hour later, what

happens to that food? Is it burned to fuel your activities? Probably

not. Most likely you’ve got some really happy fat cells just soaking

it all in while you’re snoozing.

My best advice is to stop eating three hours before bed. If you

do need something to munch on or you have to eat right before

bed, choose from a quality protein source with a color carb selec-

tion. A little low-fat cottage cheese with some sliced grapes or

pineapple works great for me.

Q: My budget is pretty tight, and I don’t think I can afford all the

supplements discussed in Chapter 8. If I can only afford one, which

would you suggest?

A: That’s tough because all the products help bolster your

improvements in different ways. But if you can only use one, I

think Bio Trust Nutrition Shakes are hard to beat.

We’re talking complete, balanced nutrition in one super-

convenient and delicious nutrition shake. From the special protein

blend designed to kick-start your metabolism to a staged-release

carbohydrate blend to ensure a smooth energy supply and stable

blood-sugar levels (a major bonus for fat loss), Bio Trust Nutrition

Shakes have it all. Top it all off with a balanced serving of 24

vitamins and minerals and you’ve got a powerful fat-loss support

weapon that helps you feed your body consistently throughout

the day. They’re available at BioTrust.com.


256 Belly Fat Free

Q: What if I want to add or substitute exercises besides those

recommended in this book? Can I do that and, if so, what exercises

would you recommend?

A: You absolutely can add or substitute exercises. Once you’ve

mastered the BFF Resistance Routine exercises, the sky’s the limit.

As a matter of fact, variety is key to your success with any exercise

program. Visit BellyFatFree.com for more advanced programs.

Q: What if I can’t complete all the resistance exercises in the

beginning?

A: That’s okay. Anything you can complete is better than no

exercise at all, but also keep in mind that the more quickly you

work up your strength to the point where you can do all the exer-

cises, the faster you’ll see results.

The most important thing is to make the commitment, get

started, and do the best you possibly can. Here are some options for

ways to modify the Resistance Routine until you can get through

a complete circuit:

m Do a reduced number of repetitions, but at least a few reps

of each movement.

m Use very light weights or no weights at all until you’re strong

enough to add them.

m Try some of the alternative exercises. Everyone is different,

and some movements may be easier for you to start with

than others.

Q: What if the BFF Resistance Routine is too easy for me and I

want more of a challenge?

A: Let me start by saying good for you! That means you’ve

exercised seriously in the past, which is great.



One of the things I like so much about the Belly Fat Free

Program in general is the flexibility—and the Resistance Routine

is an excellent example of that. To make this routine more difficult,

you’ve got several options:

m Simply increase the amount of weight you’re lifting.

m Add another circuit.

m Move through the circuit even faster, with less rest between

sets.

m Add some of the alternate exercises.

m As for the Fat-Burning Routine, try a type of exercise you

haven’t done before or increase the intensity of your effort.

Q: How come these workouts are so short? My best friend spends

hours at the gym and, even at that, she still hardly ever reaches her goals.

A: What the heck is she doing in there, writing a book?! It’s highly

unlikely that your friend is exercising as intensely as the Belly Fat

Free Program recommends. Granted, she may be in the building,

but do you really know what she does the whole time she’s there?

I know many people who get a little sidetracked when they

work out. Maybe they’ll do a few exercises then talk with a friend.

Or talk to a trainer for a while, read the latest fitness magazine in

the locker room, sit in the sauna, or…you get the point. Perhaps

they eventually get around to finishing the workout in a couple of

hours, but really it would have taken more like 30 to 45 minutes

had they remained focused on the task at hand.

This is not to say that all those other things aren’t beneficial

on some level, but they aren’t going to do your body (or mind)

as much good as getting a focused, intense workout under your

belt, then moving on with the rest of your life. It takes an intense


258 Belly Fat Free

stimulus (workout) to get your muscles to adapt and change shape.

But they also need time to recover once the work is done.

Muscles don’t get tighter and stronger during the workout; it’s

during recovery time when the real adaptations occur. That’s why

it’s important to do the BFF Resistance Routine every other day,

not every day. It’s a total body routine, which means that all your

major muscle groups are taxed in one workout. So you need the

day of recovery between sessions.

If your friend really is exercising intensely for long periods of

time, then I can guarantee you she is overtraining. And that could

also be why she rarely meets her goals. Just because 30 minutes of

intense training is good, it doesn’t mean an hour or two is better.

Q: I’ve reached a plateau. Now what?

A: Don’t fret—with any weight loss program it’s pretty common

to reach a point where the changes in your body slow down a bit.

In the beginning everything you do is new, so you’ll probably see

some improvements fairly quickly. But then your body adapts to

the program, and that’s when changes aren’t as rapid as we’d like.

So now what? Well, you’ve got several options:

m Add some new movements to the Resistance Routine.

m Incorporate new types of Fat-Burning exercise. If you’ve

been walking, try cycling or swimming. Or consider a sport

you can do with a friend, like tennis or racquetball.

m Try adding one of the scientifically backed supplements from

Chapter 8 to accelerate your results from the BFF Eating

and Activity Program.

m Do the 3-Day Belly Bulge Cleanse that came with your

program to get rid of the trapped waste in your digestive

system that is weighing you down.



Q: What if my job requires me to travel? That’s always the down-

fall of my weight loss attempts.

A: Travel can make staying on some exercise programs difficult,

but that’s not the case with the Belly Fat Free Program. Everything

about the program is portable and flexible.

The BFF Resistance Routine can be done anytime, anywhere.

I suggest calling your hotel ahead of time to see if they have an

exercise facility. Most places will have something you can use,

whether it’s dumbbells or machines. (If not, just do push-ups, wall

squats, abdominal crunches and dips without weight.) And the

Fat-Burning Routine is easily adaptable to a hotel pool, treadmill,

or stair climber. If all else fails, just get outside and take a walk!

As for the BFF Eating Program, also no problem. Just pack

some almonds, fruit, and Bio Trust Nutrition Shakes and Nutrition

Bars so that if you’re too busy to sit down to a meal, you’ll still

have healthy options available to you. If you can make it to a

restaurant, just ask about low-fat alternatives or find a salad bar

with quality protein selections and low-fat dressing. Restaurants

like Subway have some decent choices for sandwiches as well.

For a free copy of my BFF Fast Food Cheaters Guide, visit:

BellyFatFree.com/fastfood.

Q: I’ve tried getting into shape countless times. Having a con-

test goal to shoot for is a little different, but what else should I do

to make sure I don’t give up this time?

A: First of all, rest assured you are not alone. Most people who

find success through the Belly Fat Free Program have had less-

than-terrific results with many other plans. Sometimes the plans

themselves are not effective, but often the real problem is a lack of

planning. You must decide in advance how to handle the obstacles


260 Belly Fat Free

you will more likely than not encounter as you go. The old adage is

definitely true here: If you fail to plan, you’re really planning to fail.

In order to avert disappointment, I’ve assembled the top

obstacles that keep many people from experiencing complete suc-

cess. Then I describe precise coping skills to help you effectively

deal with these obstacles. Ready? Okay. Here we go.

Obstacle #1: You don’t have time to prepare healthy meals.

Coping Skill #1: Set aside a few hours one night a week (just skip watching TV for an evening) to make large quantities of your favorite healthful meals. Keep some of what you make in the refrigerator, and freeze the rest in plastic containers for later use. You might even consider paying (or persuading) someone to do this for you if you’re really crunched for time.

Obstacle #2: You don’t have time to eat five mini-meals daily.

Coping Skill #2: If you implement Coping Skill #1 this shouldn’t be a problem because you’ll have meals to take with you to work. You can also consider us ing a quality nutrition shake (like the Bio Trust Nutrition Shakes or Nutrition Bars available at BioTrust.com). Having a ready supply of “fast foods” (the good kind!) like nuts, seeds, fruits, low-fat lunchmeat, and low-sugar yogurt is also a great idea.

Obstacle #3: You’re tired of eating bland, boring food.

Coping Skill #3: Please remember, you must prepare healthy food you love to eat. That’s the only way anyone can stick to any program for the long term. Otherwise, you’ll find yourself constantly bagging your bland and boring meals in exchange for fast food (the bad kind). Check out BellyFatFree.com/Cookbook for The Belly Fat Free Cookbook, which offers more than 100 delicious



recipes that will help mix things up and provide some great healthy alternatives for those potentially killer food cravings. More on combating those cravings below.

Obstacle #4: You can’t quit eating junk food and you have uncon-

trollable cravings.

Coping Skill #4: Remove all the junk food and beverages that contain obesity additives from your home (you know where you’ve got it stashed), and replace these false foods with healthful foods you enjoy eating. When it’s out of sight, it’s usually out of mind. (Too bad we can’t hide all those fast food signs!)

Another coping skill to practice is making better choices when it comes to food. If you’re craving chips, eat pretzels. Make healthy homemade pizza with more veggies and low-fat cheese instead of ordering out. Enjoy baked French fries instead of deep-fried versions. Instead of a chocolate bar, eat some chocolate with 70% to 80% cocoa levels. You can also avoid temptation by making sure the restaurants you visit offer healthy alternatives. You don’t want to find yourself debating whether to have the pork rinds or the foot-long hot dog.

Here’s one last tip. To ward off cravings, don’t let yourself get hungry in the first place. That’s another reason why the BFF Eating Plan includes five mini-meals every three hours. If you never reach the point of extreme hunger you’ll find you have more control over your food choices.

Obstacle #5: You’re constantly skipping workouts for lack of time.

Coping Skill #5: This obstacle runs deep for many people. The best solution is to plan and prioritize your life. And the truth is, most of us have more time available than we think. For example, not too long ago I met a woman who told me she wanted to get in shape for her


262 Belly Fat Free

wedding but just didn’t have the time. I asked her to keep track of how she spent her time for the next two days in 30-minute intervals.

As it turns out, she was spending almost four hours a day watching TV, surfing the Internet, and chatting on the telephone. Needless to say, with a little time management she found time to exercise in her small home gym.

Here are a few other simple, time-saving ideas. Buy an exercise bench and a variety of dumbbells so you can get a quality workout in at home or in the office. (I have a gym set up in front of my TV that saves me loads of time.)

You can also try working out during your lunch break or getting up and exercising before work. I recommend keeping an extra set of workout clothes in your car in case you forget to pack them one day.

Obstacle #6: Getting off track or getting stuck.

Coping Skill #6: Focus on your written goals to help get you back on track. Please read this carefully: While following this program, you will need to overcome adversity. You will have setbacks. After all, life is not always a bed of roses, and things that we can’t anticipate constantly arise.

This is why I had you complete an assignment in Chapter 3 that clearly defined your goal, your compelling reasons to take action, and how to incorporate special visualization techniques to ensure your success. I then asked you to post this assignment somewhere you’d see it and read it out loud twice a day. Remember? (See page 47 for a refresher.)

By doing this, you will continually remind yourself about what you must achieve. So no matter what unexpected event pops up in your life, no matter what setbacks you encounter along the way, with practice and a focused



attention to goals, you won’t put your dreams on the back burner every time life throws you a curve ball.

Q: What are some more of the slimming secrets of the men and

women featured throughout Belly Fat Free?

A: These good folks faced the same temptations and challenges

we all face, and yet they overcame them and were rewarded by

successfully transforming their bodies. And I’ll tell you what—

they’re a lot happier for it.

Because all of these people had tried to lose weight before find-

ing the Belly Fat Free Program, you might wonder what made the

difference this time? By answering this question, we can uncover

some powerful secrets everyone can use to achieve their own Belly

Fat Free transformation.

1. They didn’t let past failures stop them. Although they had

tried many diets before, they didn’t give up hope. That’s a

priceless secret for anyone with an important goal.

2. They stopped procrastinating. “I’ll start tomorrow” is an

excuse that leads…well, nowhere. There’s always another

tomorrow. “No more excuses!” was the mantra of all these

Challenge winners.

3. They had the courage to face obstacles. What’s so inspir-

ing about these winners is that they all succeeded despite

their obstacles. You can, too. The secret is to change your

mindset. (See Chapter 3 for details.)

4. They were 100 percent committed. None of these suc-

cessful people achieved their dreams through half-hearted

efforts. They didn’t take a pair of scissors to the program

and cut out parts that were most convenient for them. They

embraced all aspects—the healthy eating, the activity, the

nutritional supplements, and the positive mindset. If you


264 Belly Fat Free

want to succeed, embrace the entire Belly Fat Free Program

like these winners did.

5. They joined the BFF Challenge. Getting involved in the

Belly Fat Free Challenge literally propels you to success.

The Champions all agreed that the “before” photo required

for the contest literally shocked them out of denial and

into reality. What’s more, entering the contest gave them

a powerful goal to strive toward and a deadline to keep

them accountable.

6. They got the support they needed to succeed. Rarely can

someone be successful by him or herself alone. It takes a

community. That’s why it’s no surprise that all of our Belly

Fat Free Champions were (and are) extremely active in

giving and getting support at BellyFatFree.com.

In case you don’t know, BellyFatFree.com is a Web site I created

so all of us can help inspire and motivate one another to move

toward our BFF goals as a united front. On this Web site you’ll

find all kinds of interactive tools to help you succeed. You’ll also

be able to communicate with dozens of other men and women

who are involved in the BFF Challenge. (Some members of this

Web site have become lifelong friends.) You’ll need this type of

constant support and inspiration to overcome obstacles and stay

accountable for your dreams.



BFF Success StoryJonni: A Mother of Two Rediscovers Her Voice

Jonni Isaac was tired of being ashamed of the 30 extra pounds

she was carrying around. As she put it, she felt “sluggish, ugly, and

old.” She certainly didn’t feel like the outgoing, confident person

her husband had married. Plus, she missed wearing fun, stylish

clothes. This mother of two active teenage daughters decided it

was time to make a change.

Jonni always had a hard time when it came to her relationship

with food. “Chubby” as a girl, she first developed emotional issues

with eating in the fourth grade. Jonni says, “Because I was heavy,

my mother had to put me in a training bra by the age of eight

or nine. The boys did not let me forget that I was so fat I had to

wear a bra. When I was 10 or so, I decided I shouldn’t climb on

top of the fridge to get the peanut butter jar down every day after

school. Of course I did it all wrong.”



She simply quit eating altogether, enjoying the attention she

got from the popular girls who said, “Look at her, she is so skinny!”

Jonni soon decided not to eat lunch at all, living mainly on diet

soda and apples throughout high school. Her unhealthy behav-

ior continued into college when she would eat a huge breakfast,

a salad for lunch, and nothing else for the rest of the day, all the

while going to eight or nine aerobics classes per week.

Jonni says that when she resumed eating as an adult, she went

right back to the peanut butter jar, spoon in hand. “For me, it was

always all or nothing,” she explains. It’s no surprise, that’s how

Jonni found herself 30 pounds overweight.

So, armed with the information in Belly Fat Free, Jonni began

her journey toward transformation. She committed to doing fat-

burning aerobic activity every day because, as she puts it, “Women

know that those last pounds can be the hardest to lose.” She also

did resistance training, which helped to boost her metabolism even

more and replaced her fat with lean, attractive muscle.

How did the plan work for Jonni? She lost 17 pounds, but the most impressive statistic is the 28 ½ inches she lost. She started

out wearing a tight size 13, and now she can wear a comfortable

size three or four, depending on the style of clothing. That’s five

pant sizes!

Not only has her shape completely changed, but so has her

mental outlook. Jonni says, “I am so much more sure of myself

now. I have become a singer in the worship team at church. That

wouldn’t be so scary if there were 30 or even 20 people singing in

front of the congregation with me. But there are only five of us

singing, and sometimes only three! Plus, my husband says I walk

with more confidence. I don’t have to fidget with my clothes when

I walk or when I get up and down from sitting. And I know I look

good in these jeans. They fit!”



Jonni credits her success to the awesome tools and forums on

BellyFatFree.com, which provided her with the motivation and

support she needed through her challenge. “The community here

is what kept me going. They spurred me on. The coaches are per-

sonable and helpful, and several of them I count as true friends.”


268 Belly Fat Free

269

BFF Charts


270 Belly Fat Free


BFF Confidence BoosterTM

Notes:

What are you grateful for today? 1.2.3.4.5.

What do you admire most about yourself? 1.2.3.4.5.

What are your biggest achievements so far in life? 1.2.3.4.5.

Before your 12-week deadline, what five things must occur for you to feel successful? 1.2.3.4.5.

What five habits will you need to develop to reach your goals? 1.2.3.4.5.

BFF Charts 271


Mini-MealOne

Mini-MealTwo

Mini-MealThree

Mini-MealFour

Mini-MealFive

Meal / Time Source Met Goal

: AM

PM

: AM

PM

: AM

PM

: AM

PM

: AM

PM


BFF Eating Tracker TM

What did I do well today? What will I do even better tomorrow?

ProteinCarb


ProteinCarb


ProteinCarb


ProteinCarb


ProteinCarb



272 Belly Fat Free

Goal Reps

WeightUsed

RepsDone

Goal Reps

WeightUsed

RepsDone

Goal Reps

WeightUsed

RepsDone

What did I do well today? What will I do even better tomorrow?Notes:

Chest Press

One-Arm Rows

Seated Overhead Press

Triceps Kickbacks

Seated Biceps Curls

Lunges

Squats

Standing Heel Raises

Double-Leg Stretch

The Bicycle

Circuit 3Circuit 2Circuit 1

Met GoalDurationExerciseBFFFat Burning

Tracker

Date: Start Time: Finish Time:

BFF Transformation TrackerTM

TM

TM

BFFResistance Routine

Date:

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